Graham cracker vs. White bread — In-Depth Nutrition Comparison
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Important differences between graham cracker and white bread
- Graham cracker has more manganese, phosphorus, vitamin K, fats, carbs, vitamin E, and copper; however, white bread has more selenium, vitamin B1, and calcium.
- White bread's daily need coverage for selenium is 29% more.
- Graham cracker has 72 times more vitamin K than white bread. Graham cracker has 14.3µg of vitamin K, while white bread has 0.2µg.
The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, white, commercially prepared (includes soft bread crumbs).
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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 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% |
| Contains more CalciumCalcium | +87% |
| Contains more SeleniumSelenium | +249.2% |
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 | +586.4% |
| Contains more Vitamin B2Vitamin B2 | +30.5% |
| Contains more Vitamin B6Vitamin B6 | +79.3% |
| Contains more Vitamin KVitamin K | +7050% |
| Contains more Vitamin B1Vitamin B1 | +101.1% |
| Contains more Vitamin B5Vitamin B5 | +27.6% |
| Contains more FolateFolate | +22% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 6.3µg | 22µg | 29% |
| Omega-6 (Linoleic acid) | 4.735g | 28% | |
| Omega-3 (ALA) | 0.599g | 0.166g | 27% |
| Polyunsaturated fat | 5.388g | 1.602g | 25% |
| Vitamin B1 | 0.265mg | 0.533mg | 22% |
| Manganese | 1.019mg | 0.536mg | 21% |
| Phosphorus | 185mg | 98mg | 12% |
| Vitamin K | 14.3µg | 0.2µg | 12% |
| Fats | 10.6g | 3.33g | 11% |
| Carbs | 77.66g | 49.42g | 9% |
| Vitamin E | 1.51mg | 0.22mg | 9% |
| Calories | 430kcal | 266kcal | 8% |
| Copper | 0.17mg | 0.101mg | 8% |
| Calcium | 77mg | 144mg | 7% |
| Vitamin B2 | 0.317mg | 0.243mg | 6% |
| Vitamin B6 | 0.156mg | 0.087mg | 5% |
| Folate | 91µg | 111µg | 5% |
| Monounsaturated fat | 2.509g | 0.599g | 5% |
| Protein | 6.69g | 8.85g | 4% |
| Magnesium | 40mg | 23mg | 4% |
| Starch | 46.56g | 37.17g | 4% |
| Saturated fat | 1.633g | 0.698g | 4% |
| Fiber | 3.4g | 2.7g | 3% |
| Iron | 3.78mg | 3.61mg | 2% |
| Zinc | 0.96mg | 0.74mg | 2% |
| Vitamin B3 | 4.439mg | 4.78mg | 2% |
| Vitamin B5 | 0.42mg | 0.536mg | 2% |
| Choline | 5.9mg | 14.6mg | 2% |
| Fructose | 0.99g | 2.43g | 2% |
| Potassium | 170mg | 126mg | 1% |
| Sodium | 459mg | 490mg | 1% |
| Protein per 100 calories | 1.6g | 3.3g | N/A |
| Calories per 10 g protein | 643kcal | 301kcal | N/A |
| Weight per 100 calories | 23g | 38g | N/A |
| Unsaturated / Saturated Fat ratio | 4.8 | 3.2 | N/A |
| Net carbs | 74.26g | 46.72g | N/A |
| Sugar | 24.85g | 5.67g | N/A |
| Trans fat | 0.055g | 0.027g | N/A |
| Omega-3 (EPA) | 0g | 0.001g | N/A |
| Omega-6 (Gamma-linolenic acid) | 0.024g | 0g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.004g | 0.002g | 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:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more FatsFats | +218.3% |
| Contains more CarbsCarbs | +57.1% |
| Contains more ProteinProtein | +32.3% |
| Contains more WaterWater | +974.3% |
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
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains more Mono. FatMonounsaturated fat | +318.9% |
| Contains more Poly. FatPolyunsaturated fat | +236.3% |
| Contains less Sat. FatSaturated fat | -57.3% |
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:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
| Contains more StarchStarch | +25.3% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +51% |
| Contains more FructoseFructose | +145.5% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
