Graham cracker vs. Oat bread — In-Depth Nutrition Comparison

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Significant differences between graham cracker and oat bread

Graham cracker has more carbs, vitamin K, manganese, fats, iron, vitamin E, and vitamin B6; however, oat bread is richer in selenium, vitamin B1, and protein.
Oat bread covers your daily selenium needs 43% more than graham cracker.
Oat bread has 12 times less vitamin K than graham cracker. Graham cracker has 14.3µg of vitamin K, while oat bread has 1.2µg.

Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, oat bran.

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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

Oat bread

Contains more MagnesiumMagnesium	+14.3%
Contains more CalciumCalcium	+18.5%
Contains more PotassiumPotassium	+15.6%
Contains more IronIron	+21.2%
Contains more CopperCopper	+25.9%
Contains more PhosphorusPhosphorus	+31.2%
Contains more ManganeseManganese	+30.8%

Contains less SodiumSodium	-23.1%
Contains more SeleniumSelenium	+376.2%

~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

Oat bread

Contains more Vitamin EVitamin E	+243.2%
Contains more Vitamin B6Vitamin B6	+113.7%
Contains more Vitamin KVitamin K	+1091.7%
Contains more FolateFolate	+12.3%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+90.2%
Contains more Vitamin B5Vitamin B5	+38.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.346mg

~equal in Vitamin B3 ~4.831mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	6.3µg	30µg	43%
Omega-3 (ALA)	0.599g		37%
Omega-6 (Linoleic acid)	4.735g		28%
Polyunsaturated fat	5.388g	1.694g	25%
Vitamin B1	0.265mg	0.504mg	20%
Starch	46.56g		19%
Carbs	77.66g	39.8g	13%
Vitamin K	14.3µg	1.2µg	11%
Calories	430kcal	236kcal	10%
Fats	10.6g	4.4g	10%
Manganese	1.019mg	0.779mg	10%
Iron	3.78mg	3.12mg	8%
Protein	6.69g	10.4g	7%
Vitamin E	1.51mg	0.44mg	7%
Phosphorus	185mg	141mg	6%
Vitamin B6	0.156mg	0.073mg	6%
Sodium	459mg	353mg	5%
Fiber	3.4g	4.5g	4%
Copper	0.17mg	0.135mg	4%
Saturated fat	1.633g	0.697g	4%
Vitamin B5	0.42mg	0.581mg	3%
Folate	91µg	81µg	3%
Vitamin B2	0.317mg	0.346mg	2%
Vitamin B3	4.439mg	4.831mg	2%
Choline	5.9mg	18.7mg	2%
Monounsaturated fat	2.509g	1.59g	2%
Magnesium	40mg	35mg	1%
Calcium	77mg	65mg	1%
Potassium	170mg	147mg	1%
Zinc	0.96mg	0.89mg	1%
Fructose	0.99g		1%
Protein per 100 calories	1.6g	4.4g	N/A
Calories per 10 g protein	643kcal	227kcal	N/A
Weight per 100 calories	23g	42g	N/A
Unsaturated / Saturated Fat ratio	4.8	4.7	N/A
Net carbs	74.26g	35.3g	N/A
Sugar	24.85g	7.7g	N/A
Vitamin A	0µg	2µg	0%
Trans fat	0.055g		N/A
Tryptophan		0.131mg	0%
Threonine		0.299mg	0%
Isoleucine		0.399mg	0%
Leucine		0.733mg	0%
Lysine		0.297mg	0%
Methionine		0.179mg	0%
Phenylalanine		0.518mg	0%
Valine		0.461mg	0%
Histidine		0.225mg	0%
Omega-6 (Gamma-linolenic acid)	0.024g		N/A
Omega-6 (Eicosadienoic acid)	0.004g		N/A