Graham cracker vs. Naan — In-Depth Nutrition Comparison
Compare
Significant differences between Graham cracker and Naan
- Graham cracker has more Iron, Folate, Vitamin B2, Vitamin K, and Vitamin B1, however, Naan is richer in Manganese, Selenium, Magnesium, and Fiber.
- Graham cracker covers your daily Iron needs 26% more than Naan.
- Naan has 6 times less Folate than Graham cracker. Graham cracker has 91µg of Folate, while Naan has 16µg.
- Graham cracker contains less Saturated Fat.
Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, naan, whole wheat, commercially prepared, refrigerated.
Infographic
Infographic link
Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
more
Calcium
+30.5%
Contains
more
Iron
+118.5%
Contains
more
Magnesium
+70%
Contains
more
Zinc
+29.2%
Contains
more
Manganese
+37.4%
Contains
more
Selenium
+81%
Equal in Phosphorus - 188
Equal in Potassium - 185
Equal in Sodium - 467
Equal in Copper - 0.158
Contains
more
Calcium
+30.5%
Contains
more
Iron
+118.5%
Contains
more
Magnesium
+70%
Contains
more
Zinc
+29.2%
Contains
more
Manganese
+37.4%
Contains
more
Selenium
+81%
Equal in Phosphorus - 188
Equal in Potassium - 185
Equal in Sodium - 467
Equal in Copper - 0.158
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
more
Vitamin E
+14.4%
Contains
more
Vitamin B1
+50.6%
Contains
more
Vitamin B2
+76.1%
Contains
more
Vitamin B3
+24%
Contains
more
Vitamin B6
+21.9%
Contains
more
Folate
+468.8%
Contains
more
Vitamin K
+333.3%
Contains
more
Vitamin A
+200%
Contains
more
Vitamin E
+14.4%
Contains
more
Vitamin B1
+50.6%
Contains
more
Vitamin B2
+76.1%
Contains
more
Vitamin B3
+24%
Contains
more
Vitamin B6
+21.9%
Contains
more
Folate
+468.8%
Contains
more
Vitamin K
+333.3%
Contains
more
Vitamin A
+200%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Fats
+58.2%
Contains
more
Carbs
+68.1%
Contains
more
Protein
+52.5%
Contains
more
Water
+929.5%
Contains
more
Other
+19.9%
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
10.2 g
Fats:
6.7 g
Carbs:
46.21 g
Water:
34.9 g
Other:
1.99 g
Contains
more
Fats
+58.2%
Contains
more
Carbs
+68.1%
Contains
more
Protein
+52.5%
Contains
more
Water
+929.5%
Contains
more
Other
+19.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-43.8%
Contains
more
Monounsaturated Fat
+28.9%
Contains
more
Polyunsaturated fat
+328.3%
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
2.907 g
Monounsaturated Fat:
1.946 g
Polyunsaturated fat:
1.258 g
Contains
less
Saturated Fat
-43.8%
Contains
more
Monounsaturated Fat
+28.9%
Contains
more
Polyunsaturated fat
+328.3%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
more
Starch
+29.3%
Contains
more
Sucrose
+∞%
Contains
more
Glucose
+73.3%
Contains
more
Fructose
+23.8%
Contains
more
Lactose
+∞%
Contains
more
Maltose
+∞%
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:
36 g
Sucrose:
0 g
Glucose:
0.6 g
Fructose:
0.8 g
Lactose:
0.5 g
Maltose:
1.5 g
Galactose:
0 g
Contains
more
Starch
+29.3%
Contains
more
Sucrose
+∞%
Contains
more
Glucose
+73.3%
Contains
more
Fructose
+23.8%
Contains
more
Lactose
+∞%
Contains
more
Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol |
|
||
| Lower in Saturated Fat |
|
||
| Rich in vitamins |
|
||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 74.26g | 41.41g |
|
| Protein | 6.69g | 10.2g |
|
| Fats | 10.6g | 6.7g |
|
| Carbs | 77.66g | 46.21g |
|
| Calories | 430kcal | 286kcal |
|
| Starch | 46.56g | 36g |
|
| Fructose | 0.99g | 0.8g |
|
| Sugar | 24.85g | 3.4g |
|
| Fiber | 3.4g | 4.8g |
|
| Calcium | 77mg | 59mg |
|
| Iron | 3.78mg | 1.73mg |
|
| Magnesium | 40mg | 68mg |
|
| Phosphorus | 185mg | 188mg |
|
| Potassium | 170mg | 185mg |
|
| Sodium | 459mg | 467mg |
|
| Zinc | 0.96mg | 1.24mg |
|
| Copper | 0.17mg | 0.158mg |
|
| Manganese | 1.019mg | 1.4mg |
|
| Selenium | 6.3µg | 11.4µg |
|
| Vitamin A | 2IU | 6IU |
|
| Vitamin A RAE | 0µg | 2µg |
|
| Vitamin E | 1.51mg | 1.32mg |
|
| Vitamin B1 | 0.265mg | 0.176mg |
|
| Vitamin B2 | 0.317mg | 0.18mg |
|
| Vitamin B3 | 4.439mg | 3.58mg |
|
| Vitamin B5 | 0.42mg |
|
|
| Vitamin B6 | 0.156mg | 0.128mg |
|
| Folate | 91µg | 16µg |
|
| Vitamin K | 14.3µg | 3.3µg |
|
| Cholesterol | 0mg | 1mg |
|
| Trans Fat | 0.055g |
|
|
| Saturated Fat | 1.633g | 2.907g |
|
| Monounsaturated Fat | 2.509g | 1.946g |
|
| Polyunsaturated fat | 5.388g | 1.258g |
|
| Omega-6 - Eicosadienoic acid | 0.004g |
|
|
| Omega-6 - Linoleic acid | 4.735g |
|
|
| Omega-6 - Gamma-linoleic acid | 0.024g |
|
|
| Omega-3 - ALA | 0.599g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
19%
Minerals Daily Need Coverage Score
60%
62%
Comparison summary
Which food is lower in Sugar?
Naan is lower in Sugar (difference - 21.45g)
Which food is lower in glycemic index?
Naan is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Naan is relatively richer in minerals
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Graham cracker is lower in Saturated Fat (difference - 1.274g)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)