White bread vs. Graham cracker — In-Depth Nutrition Comparison
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Important differences between white bread and graham cracker
- White bread has more selenium, vitamin B1, and calcium; however, graham cracker has more manganese, phosphorus, vitamin K, vitamin E, copper, vitamin B2, and vitamin B6.
- White bread's daily need coverage for selenium is 29% more.
- White bread has 2 times more vitamin B1 than graham cracker. White bread has 0.533mg of vitamin B1, while graham cracker has 0.265mg.
The food varieties used in the comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Cookies, graham crackers, plain or honey (includes cinnamon).
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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.
| Contains more CalciumCalcium | +87% |
| Contains more SeleniumSelenium | +249.2% |
| Contains more MagnesiumMagnesium | +73.9% |
| Contains more PotassiumPotassium | +34.9% |
| Contains more CopperCopper | +68.3% |
| Contains more ZincZinc | +29.7% |
| Contains more PhosphorusPhosphorus | +88.8% |
| Contains more ManganeseManganese | +90.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +101.1% |
| Contains more Vitamin B5Vitamin B5 | +27.6% |
| Contains more FolateFolate | +22% |
| Contains more CholineCholine | +147.5% |
| Contains more Vitamin EVitamin E | +586.4% |
| Contains more Vitamin B2Vitamin B2 | +30.5% |
| Contains more Vitamin B6Vitamin B6 | +79.3% |
| Contains more Vitamin KVitamin K | +7050% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +32.3% |
| Contains more WaterWater | +974.3% |
| Contains more OtherOther | +19.3% |
| Contains more FatsFats | +218.3% |
| Contains more CarbsCarbs | +57.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
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 | -57.3% |
| Contains more Mono. FatMonounsaturated fat | +318.9% |
| Contains more Poly. FatPolyunsaturated fat | +236.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +51% |
| Contains more FructoseFructose | +145.5% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +25.3% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 22µg | 6.3µg | 29% |
| Polyunsaturated fat | 1.602g | 5.388g | 25% |
| Vitamin B1 | 0.533mg | 0.265mg | 22% |
| Manganese | 0.536mg | 1.019mg | 21% |
| Vitamin K | 0.2µg | 14.3µg | 12% |
| Phosphorus | 98mg | 185mg | 12% |
| Fats | 3.33g | 10.6g | 11% |
| Carbs | 49.42g | 77.66g | 9% |
| Vitamin E | 0.22mg | 1.51mg | 9% |
| Copper | 0.101mg | 0.17mg | 8% |
| Calories | 266kcal | 430kcal | 8% |
| Calcium | 144mg | 77mg | 7% |
| Vitamin B2 | 0.243mg | 0.317mg | 6% |
| Monounsaturated fat | 0.599g | 2.509g | 5% |
| Folate | 111µg | 91µg | 5% |
| Vitamin B6 | 0.087mg | 0.156mg | 5% |
| Magnesium | 23mg | 40mg | 4% |
| Starch | 37.17g | 46.56g | 4% |
| Saturated fat | 0.698g | 1.633g | 4% |
| Protein | 8.85g | 6.69g | 4% |
| Fiber | 2.7g | 3.4g | 3% |
| Vitamin B3 | 4.78mg | 4.439mg | 2% |
| Vitamin B5 | 0.536mg | 0.42mg | 2% |
| Zinc | 0.74mg | 0.96mg | 2% |
| Iron | 3.61mg | 3.78mg | 2% |
| Choline | 14.6mg | 5.9mg | 2% |
| Fructose | 2.43g | 0.99g | 2% |
| Potassium | 126mg | 170mg | 1% |
| Sodium | 490mg | 459mg | 1% |
| Net carbs | 46.72g | 74.26g | N/A |
| Sugar | 5.67g | 24.85g | N/A |
| Trans fat | 0.027g | 0.055g | N/A |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.166g | 0.599g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.024g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
32%
Minerals Daily Need Coverage Score
56%
60%
Comparison summary
Which food is lower in Sugar?
White bread is lower in Sugar (difference - 19.18g)
Which food is lower in Saturated fat?
White bread is lower in Saturated fat (difference - 0.935g)
Which food is lower in glycemic index?
White bread is lower in glycemic index (difference - 1)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 31mg)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.