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

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Significant differences between oat bread and graham cracker

Oat bread has more selenium, vitamin B1, and protein; however, graham cracker is richer in carbs, vitamin K, manganese, fats, iron, vitamin E, and vitamin B6.
Oat bread covers your daily selenium needs 43% more than graham cracker.
Graham cracker has 2 times less vitamin B1 than oat bread. Oat bread has 0.504mg of vitamin B1, while graham cracker has 0.265mg.

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

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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.

Oat bread

Graham cracker

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

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%

~equal in Zinc ~0.96mg

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.

Oat bread

Graham cracker

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

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%

~equal in Vitamin C ~0mg

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