Graham cracker vs. Multigrain bread — In-Depth Nutrition Comparison
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How are graham cracker and multigrain bread different?
- Graham cracker is higher in vitamin B2, iron, vitamin K, and carbs; however, multigrain bread is richer in selenium, manganese, fiber, protein, copper, and magnesium.
- Daily need coverage for selenium for multigrain bread is 54% higher.
- Graham cracker contains 10 times more vitamin K than multigrain bread. While graham cracker contains 14.3µg of vitamin K, multigrain bread contains only 1.5µg.
- Multigrain bread has a lower glycemic index (62) than graham cracker (74).
Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, multi-grain, toasted (includes whole-grain) are the varieties used in this article.
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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.
| Contains more IronIron | +39% |
| Contains more MagnesiumMagnesium | +112.5% |
| Contains more CalciumCalcium | +44.2% |
| Contains more PotassiumPotassium | +47.1% |
| Contains more CopperCopper | +80.6% |
| Contains more ZincZinc | +92.7% |
| Contains more PhosphorusPhosphorus | +33.5% |
| Contains more ManganeseManganese | +116% |
| Contains more SeleniumSelenium | +468.3% |
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.
| Contains more Vitamin EVitamin E | +277.5% |
| Contains more Vitamin B2Vitamin B2 | +123.2% |
| Contains more Vitamin B5Vitamin B5 | +15.1% |
| Contains more Vitamin KVitamin K | +853.3% |
| Contains more FolateFolate | +30% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +83.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 6.3µg | 35.8µg | 54% |
| Manganese | 1.019mg | 2.201mg | 51% |
| Omega-3 (ALA) | 0.599g | 37% | |
| Omega-6 (Linoleic acid) | 4.735g | 28% | |
| Polyunsaturated fat | 5.388g | 2.035g | 22% |
| Fiber | 3.4g | 8.1g | 19% |
| Starch | 46.56g | 19% | |
| Protein | 6.69g | 14.52g | 16% |
| Copper | 0.17mg | 0.307mg | 15% |
| Iron | 3.78mg | 2.72mg | 13% |
| Vitamin B2 | 0.317mg | 0.142mg | 13% |
| Magnesium | 40mg | 85mg | 11% |
| Vitamin K | 14.3µg | 1.5µg | 11% |
| Carbs | 77.66g | 47.11g | 10% |
| Vitamin B6 | 0.156mg | 0.286mg | 10% |
| Fats | 10.6g | 4.6g | 9% |
| Phosphorus | 185mg | 247mg | 9% |
| Zinc | 0.96mg | 1.85mg | 8% |
| Calories | 430kcal | 288kcal | 7% |
| Vitamin E | 1.51mg | 0.4mg | 7% |
| Folate | 91µg | 70µg | 5% |
| Choline | 5.9mg | 28.8mg | 4% |
| Monounsaturated fat | 2.509g | 0.826g | 4% |
| Calcium | 77mg | 111mg | 3% |
| Saturated fat | 1.633g | 0.948g | 3% |
| Potassium | 170mg | 250mg | 2% |
| Sodium | 459mg | 414mg | 2% |
| Vitamin B1 | 0.265mg | 0.243mg | 2% |
| Fructose | 0.99g | 2.67g | 2% |
| Vitamin B5 | 0.42mg | 0.365mg | 1% |
| Protein per 100 calories | 1.6g | 5g | N/A |
| Calories per 10 g protein | 643kcal | 198kcal | N/A |
| Weight per 100 calories | 23g | 35g | N/A |
| Unsaturated / Saturated Fat ratio | 4.8 | 3 | N/A |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 74.26g | 39.01g | N/A |
| Sugar | 24.85g | 6.94g | N/A |
| Vitamin B3 | 4.439mg | 4.394mg | 0% |
| Trans fat | 0.055g | 0g | N/A |
| Tryptophan | 0.135mg | 0% | |
| Threonine | 0.294mg | 0% | |
| Isoleucine | 0.351mg | 0% | |
| Leucine | 0.604mg | 0% | |
| Lysine | 0.314mg | 0% | |
| Methionine | 0.15mg | 0% | |
| Phenylalanine | 0.421mg | 0% | |
| Valine | 0.432mg | 0% | |
| Histidine | 0.215mg | 0% | |
| Omega-6 (Gamma-linolenic acid) | 0.024g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.004g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
14.52 g
Fats:
4.6 g
Carbs:
47.11 g
Water:
31.46 g
Other:
2.31 g
| Contains more FatsFats | +130.4% |
| Contains more CarbsCarbs | +64.8% |
| Contains more ProteinProtein | +117% |
| Contains more WaterWater | +828% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated fat:
Sat. Fat
0.948 g
Monounsaturated fat:
Mono. Fat
0.826 g
Polyunsaturated fat:
Poly. Fat
2.035 g
| Contains more Mono. FatMonounsaturated fat | +203.8% |
| Contains more Poly. FatPolyunsaturated fat | +164.8% |
| Contains less Sat. FatSaturated fat | -41.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0 g
Glucose:
1.84 g
Fructose:
2.67 g
Lactose:
0.62 g
Maltose:
1.82 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +76.9% |
| Contains more FructoseFructose | +169.7% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Galactose
~0g
