Graham cracker vs. Crouton — In-Depth Nutrition Comparison

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A recap on the differences between graham cracker and crouton

Graham cracker has more manganese, vitamin B6, and phosphorus; however, crouton is higher in selenium, vitamin B1, protein, folate, fiber, and vitamin B3.
Crouton covers your daily selenium needs 57% more than graham cracker.
Crouton contains 6 times less vitamin B6 than graham cracker. Graham cracker contains 0.156mg of vitamin B6, while crouton contains 0.026mg.
Graham cracker has less sodium.

Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Croutons, plain.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Graham cracker

Crouton

Contains more MagnesiumMagnesium	+29%
Contains more PotassiumPotassium	+37.1%
Contains more PhosphorusPhosphorus	+60.9%
Contains less SodiumSodium	-34.2%
Contains more ManganeseManganese	+103.8%

Contains more SeleniumSelenium

+495.2%

~equal in Calcium ~76mg

~equal in Iron ~4.08mg

~equal in Copper ~0.163mg

~equal in Zinc ~0.89mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Graham cracker

Crouton

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+16.5%
Contains more Vitamin B6Vitamin B6	+500%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+135.1%
Contains more Vitamin B3Vitamin B3	+22.5%
Contains more FolateFolate	+45.1%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B5 ~0.429mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	6.3µg	37.5µg	57%
Omega-3 (ALA)	0.599g		37%
Vitamin B1	0.265mg	0.623mg	30%
Omega-6 (Linoleic acid)	4.735g		28%
Polyunsaturated fat	5.388g	1.273g	27%
Manganese	1.019mg	0.5mg	23%
Starch	46.56g		19%
Vitamin K	14.3µg		12%
Protein	6.69g	11.9g	10%
Phosphorus	185mg	115mg	10%
Sodium	459mg	698mg	10%
Vitamin E	1.51mg		10%
Vitamin B6	0.156mg	0.026mg	10%
Folate	91µg	132µg	10%
Fiber	3.4g	5.1g	7%
Fats	10.6g	6.6g	6%
Vitamin B3	4.439mg	5.439mg	6%
Iron	3.78mg	4.08mg	4%
Vitamin B2	0.317mg	0.272mg	3%
Magnesium	40mg	31mg	2%
Calories	430kcal	407kcal	1%
Carbs	77.66g	73.5g	1%
Potassium	170mg	124mg	1%
Copper	0.17mg	0.163mg	1%
Zinc	0.96mg	0.89mg	1%
Choline	5.9mg		1%
Saturated fat	1.633g	1.51g	1%
Monounsaturated fat	2.509g	3.059g	1%
Fructose	0.99g		1%
Protein per 100 calories	1.6g	2.9g	N/A
Calories per 10 g protein	643kcal	342kcal	N/A
Weight per 100 calories	23g	25g	N/A
Unsaturated / Saturated Fat ratio	4.8	2.9	N/A
Net carbs	74.26g	68.4g	N/A
Calcium	77mg	76mg	0%
Sugar	24.85g		N/A
Vitamin B5	0.42mg	0.429mg	0%
Trans fat	0.055g		N/A
Tryptophan		0.14mg	0%
Threonine		0.337mg	0%
Isoleucine		0.456mg	0%
Leucine		0.832mg	0%
Lysine		0.278mg	0%
Methionine		0.211mg	0%
Phenylalanine		0.586mg	0%
Valine		0.514mg	0%
Histidine		0.255mg	0%
Omega-6 (Gamma-linolenic acid)	0.024g		N/A
Omega-6 (Eicosadienoic acid)	0.004g		N/A