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

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

Protein bread is richer in selenium, copper, manganese, protein, vitamin B1, and zinc, yet graham cracker is richer in fats, carbs, vitamin K, and vitamin E.
Protein bread's daily need coverage for selenium is 48% higher.
Protein bread has 2 times more copper than graham cracker. Protein bread has 0.417mg of copper, while graham cracker has 0.17mg.

We used Bread, protein (includes gluten) 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.

Protein bread

Graham cracker

Contains more MagnesiumMagnesium	+62.5%
Contains more CalciumCalcium	+61%
Contains more PotassiumPotassium	+89.4%
Contains more CopperCopper	+145.3%
Contains more ZincZinc	+89.6%
Contains less SodiumSodium	-12%
Contains more ManganeseManganese	+44.5%
Contains more SeleniumSelenium	+422.2%

~equal in Iron ~3.78mg

~equal in Phosphorus ~185mg

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.

Protein bread

Graham cracker

Contains more Vitamin B1Vitamin B1	+35.8%
Contains more Vitamin B2Vitamin B2	+24.3%
Contains more FolateFolate	+27.5%

Contains more Vitamin EVitamin E	+319.4%
Contains more Vitamin B6Vitamin B6	+119.7%
Contains more Vitamin KVitamin K	+1000%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~4.439mg

~equal in Vitamin B5 ~0.42mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	32.9µg	6.3µg	48%
Omega-3 (ALA)		0.599g	37%
Polyunsaturated fat	1.009g	5.388g	29%
Omega-6 (Linoleic acid)		4.735g	28%
Copper	0.417mg	0.17mg	27%
Manganese	1.472mg	1.019mg	20%
Starch		46.56g	19%
Fats	2.2g	10.6g	13%
Protein	12.1g	6.69g	11%
Carbs	43.8g	77.66g	11%
Vitamin K	1.3µg	14.3µg	11%
Calories	245kcal	430kcal	9%
Zinc	1.82mg	0.96mg	8%
Vitamin E	0.36mg	1.51mg	8%
Vitamin B1	0.36mg	0.265mg	8%
Vitamin B6	0.071mg	0.156mg	7%
Magnesium	65mg	40mg	6%
Vitamin B2	0.394mg	0.317mg	6%
Folate	116µg	91µg	6%
Saturated fat	0.332g	1.633g	6%
Monounsaturated fat	0.183g	2.509g	6%
Calcium	124mg	77mg	5%
Iron	4.15mg	3.78mg	5%
Potassium	322mg	170mg	4%
Fiber	3g	3.4g	2%
Sodium	404mg	459mg	2%
Choline	18.7mg	5.9mg	2%
Vitamin B3	4.289mg	4.439mg	1%
Fructose		0.99g	1%
Protein per 100 calories	4.9g	1.6g	N/A
Calories per 10 g protein	202kcal	643kcal	N/A
Weight per 100 calories	41g	23g	N/A
Unsaturated / Saturated Fat ratio	3.6	4.8	N/A
Net carbs	40.8g	74.26g	N/A
Sugar	1.44g	24.85g	N/A
Phosphorus	185mg	185mg	0%
Vitamin B5	0.42mg	0.42mg	0%
Trans fat		0.055g	N/A
Tryptophan	0.148mg		0%
Threonine	0.366mg		0%
Isoleucine	0.471mg		0%
Leucine	0.858mg		0%
Lysine	0.372mg		0%
Methionine	0.199mg		0%
Phenylalanine	0.596mg		0%
Valine	0.518mg		0%
Histidine	0.271mg		0%
Omega-6 (Gamma-linolenic acid)		0.024g	N/A
Omega-6 (Eicosadienoic acid)		0.004g	N/A