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

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What are the main differences between italian bread and graham cracker?

Italian bread is richer in selenium, folate, and vitamin B1, yet graham cracker is richer in manganese, phosphorus, fats, vitamin K, iron, carbs, and vitamin B6.
Italian bread's daily need coverage for selenium is 38% higher.
Italian bread has 2 times more folate than graham cracker. Italian bread has 191µg of folate, while graham cracker has 91µg.
Italian bread has a lower glycemic index than graham cracker.

We used Bread, italian and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.

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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.

Italian bread

Graham cracker

Contains more CopperCopper	+12.4%
Contains more SeleniumSelenium	+331.7%

Contains more MagnesiumMagnesium	+48.1%
Contains more PotassiumPotassium	+54.5%
Contains more IronIron	+28.6%
Contains more ZincZinc	+11.6%
Contains more PhosphorusPhosphorus	+79.6%
Contains less SodiumSodium	-16.5%
Contains more ManganeseManganese	+119.6%

~equal in Calcium ~77mg

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.

Italian bread

Graham cracker

Contains more Vitamin B1Vitamin B1	+78.5%
Contains more FolateFolate	+109.9%

Contains more Vitamin EVitamin E	+420.7%
Contains more Vitamin B5Vitamin B5	+11.1%
Contains more Vitamin B6Vitamin B6	+225%
Contains more Vitamin KVitamin K	+1091.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.317mg

~equal in Vitamin B3 ~4.439mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	27.2µg	6.3µg	38%
Omega-3 (ALA)		0.599g	37%
Omega-6 (Linoleic acid)		4.735g	28%
Polyunsaturated fat	1.39g	5.388g	27%
Folate	191µg	91µg	25%
Manganese	0.464mg	1.019mg	24%
Starch		46.56g	19%
Vitamin B1	0.473mg	0.265mg	17%
Phosphorus	103mg	185mg	12%
Fats	3.5g	10.6g	11%
Iron	2.94mg	3.78mg	11%
Vitamin K	1.2µg	14.3µg	11%
Carbs	50.1g	77.66g	9%
Calories	271kcal	430kcal	8%
Vitamin E	0.29mg	1.51mg	8%
Vitamin B6	0.048mg	0.156mg	8%
Saturated fat	0g	1.633g	7%
Protein	8.8g	6.69g	4%
Sodium	550mg	459mg	4%
Monounsaturated fat	0.812g	2.509g	4%
Magnesium	27mg	40mg	3%
Potassium	110mg	170mg	2%
Copper	0.191mg	0.17mg	2%
Vitamin B2	0.292mg	0.317mg	2%
Choline	14.6mg	5.9mg	2%
Fiber	3.2g	3.4g	1%
Zinc	0.86mg	0.96mg	1%
Vitamin B5	0.378mg	0.42mg	1%
Fructose		0.99g	1%
Protein per 100 calories	3.2g	1.6g	N/A
Calories per 10 g protein	308kcal	643kcal	N/A
Weight per 100 calories	37g	23g	N/A
Unsaturated / Saturated Fat ratio		4.8	N/A
Net carbs	46.9g	74.26g	N/A
Calcium	78mg	77mg	0%
Sugar	3.17g	24.85g	N/A
Vitamin B3	4.381mg	4.439mg	0%
Trans fat		0.055g	N/A
Tryptophan	0.103mg		0%
Threonine	0.245mg		0%
Isoleucine	0.333mg		0%
Leucine	0.614mg		0%
Lysine	0.197mg		0%
Methionine	0.156mg		0%
Phenylalanine	0.433mg		0%
Valine	0.376mg		0%
Histidine	0.188mg		0%
Omega-6 (Gamma-linolenic acid)		0.024g	N/A
Omega-6 (Eicosadienoic acid)		0.004g	N/A