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  6. Wheat vs. Graham cracker

Wheat vs. Graham cracker — In-Depth Nutrition Comparison

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How are wheat and graham cracker different?

  • Wheat is higher in selenium, manganese, phosphorus, copper, zinc, magnesium, vitamin B6, and vitamin B3; however, graham cracker is richer in vitamin B2.
  • Daily need coverage for selenium for wheat is 151% higher.
  • Wheat contains 4 times more zinc than graham cracker. While wheat contains 4.16mg of zinc, graham cracker contains only 0.96mg.
  • Wheat has less sodium.
  • Wheat has a lower glycemic index (50) than graham cracker (74).

Wheat, durum and Cookies, graham crackers, plain or honey (includes cinnamon) are the varieties used in this article.

Infographic

Wheat vs Graham cracker infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more MagnesiumMagnesium +260%
Contains more PotassiumPotassium +153.5%
Contains more CopperCopper +225.3%
Contains more ZincZinc +333.3%
Contains more PhosphorusPhosphorus +174.6%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +195.6%
Contains more SeleniumSelenium +1319%
Contains more CalciumCalcium +126.5%
~equal in Iron ~3.78mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin B1Vitamin B1 +58.1%
Contains more Vitamin B3Vitamin B3 +51.8%
Contains more Vitamin B5Vitamin B5 +122.6%
Contains more Vitamin B6Vitamin B6 +168.6%
Contains more Vitamin B2Vitamin B2 +162%
Contains more FolateFolate +111.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Graham cracker DV% diff.
Selenium 89.4µg 6.3µg 151%
Manganese 3.012mg 1.019mg 87%
Phosphorus 508mg 185mg 46%
Copper 0.553mg 0.17mg 43%
Zinc 4.16mg 0.96mg 29%
Polyunsaturated fat 0.978g 5.388g 29%
Magnesium 144mg 40mg 25%
Sodium 2mg 459mg 20%
Vitamin B6 0.419mg 0.156mg 20%
Starch 46.56g 19%
Vitamin B2 0.121mg 0.317mg 15%
Vitamin B3 6.738mg 4.439mg 14%
Protein 13.68g 6.69g 14%
Fiber 3.4g 14%
Vitamin B1 0.419mg 0.265mg 13%
Fats 2.47g 10.6g 13%
Vitamin K 14.3µg 12%
Folate 43µg 91µg 12%
Vitamin E 1.51mg 10%
Vitamin B5 0.935mg 0.42mg 10%
Potassium 431mg 170mg 8%
Saturated fat 0.454g 1.633g 5%
Monounsaturated fat 0.344g 2.509g 5%
Calories 339kcal 430kcal 5%
Calcium 34mg 77mg 4%
Iron 3.52mg 3.78mg 3%
Carbs 71.13g 77.66g 2%
Fructose 0.99g 1%
Choline 5.9mg 1%
Net carbs 71.13g 74.26g N/A
Sugar 24.85g N/A
Trans fat 0.055g N/A
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +104.5%
Contains more WaterWater +222.7%
Contains more FatsFats +329.1%
~equal in Carbs ~77.66g
~equal in Other ~1.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -72.2%
Contains more Mono. FatMonounsaturated fat +629.4%
Contains more Poly. FatPolyunsaturated fat +450.9%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.