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

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Important differences between graham cracker and oatmeal bread

Graham cracker has more iron, vitamin K, carbs, fats, phosphorus, vitamin B3, folate, and vitamin E; however, oatmeal bread has more selenium and vitamin B1.
Oatmeal bread's daily need coverage for selenium is 33% more.
Graham cracker has 10 times more vitamin K than oatmeal bread. Graham cracker has 14.3µg of vitamin K, while oatmeal bread has 1.5µg.

The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, oatmeal.

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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

Oatmeal bread

Contains more CalciumCalcium	+16.7%
Contains more PotassiumPotassium	+19.7%
Contains more IronIron	+40%
Contains more PhosphorusPhosphorus	+46.8%

Contains more CopperCopper	+22.9%
Contains more SeleniumSelenium	+290.5%

~equal in Magnesium ~37mg

~equal in Zinc ~1.02mg

~equal in Sodium ~447mg

~equal in Manganese ~0.94mg

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

Oatmeal bread

Contains more Vitamin EVitamin E	+214.6%
Contains more Vitamin B2Vitamin B2	+32.1%
Contains more Vitamin B3Vitamin B3	+41.5%
Contains more Vitamin B5Vitamin B5	+23.2%
Contains more Vitamin B6Vitamin B6	+129.4%
Contains more Vitamin KVitamin K	+853.3%
Contains more FolateFolate	+46.8%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+50.6%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)	0.599g		37%
Selenium	6.3µg	24.6µg	33%
Omega-6 (Linoleic acid)	4.735g		28%
Polyunsaturated fat	5.388g	1.702g	25%
Starch	46.56g		19%
Iron	3.78mg	2.7mg	14%
Vitamin B1	0.265mg	0.399mg	11%
Vitamin K	14.3µg	1.5µg	11%
Fats	10.6g	4.4g	10%
Carbs	77.66g	48.5g	10%
Calories	430kcal	269kcal	8%
Phosphorus	185mg	126mg	8%
Vitamin B3	4.439mg	3.136mg	8%
Vitamin E	1.51mg	0.48mg	7%
Vitamin B6	0.156mg	0.068mg	7%
Folate	91µg	62µg	7%
Vitamin B2	0.317mg	0.24mg	6%
Copper	0.17mg	0.209mg	4%
Saturated fat	1.633g	0.703g	4%
Protein	6.69g	8.4g	3%
Manganese	1.019mg	0.94mg	3%
Fiber	3.4g	4g	2%
Vitamin B5	0.42mg	0.341mg	2%
Choline	5.9mg	18.7mg	2%
Monounsaturated fat	2.509g	1.578g	2%
Magnesium	40mg	37mg	1%
Calcium	77mg	66mg	1%
Potassium	170mg	142mg	1%
Zinc	0.96mg	1.02mg	1%
Sodium	459mg	447mg	1%
Vitamin A	0µg	5µg	1%
Vitamin B12	0µg	0.03µg	1%
Fructose	0.99g		1%
Protein per 100 calories	1.6g	3.1g	N/A
Calories per 10 g protein	643kcal	320kcal	N/A
Weight per 100 calories	23g	37g	N/A
Unsaturated / Saturated Fat ratio	4.8	4.7	N/A
Net carbs	74.26g	44.5g	N/A
Sugar	24.85g	8.14g	N/A
Trans fat	0.055g		N/A
Tryptophan		0.116mg	0%
Threonine		0.247mg	0%
Isoleucine		0.325mg	0%
Leucine		0.608mg	0%
Lysine		0.27mg	0%
Methionine		0.152mg	0%
Phenylalanine		0.414mg	0%
Valine		0.393mg	0%
Histidine		0.186mg	0%
Omega-6 (Gamma-linolenic acid)	0.024g		N/A
Omega-6 (Eicosadienoic acid)	0.004g		N/A