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Graham cracker vs. Pita — In-Depth Nutrition Comparison

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What are the main differences between Graham cracker and Pita?

  • Pita has less Iron, Manganese, Vitamin B2, Folate, Vitamin B3, Phosphorus, and Vitamin B6 than Graham cracker.
  • Graham cracker's daily need coverage for Iron is 30% higher.
  • Graham cracker has 10 times more Saturated Fat than Pita. Graham cracker has 1.633g of Saturated Fat, while Pita has 0.166g.

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

Infographic

Graham cracker vs Pita 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 Iron +170%
Contains more Magnesium +53.8%
Contains more Phosphorus +90.7%
Contains more Potassium +41.7%
Contains less Sodium -14.4%
Contains more Zinc +14.3%
Contains more Manganese +111.9%
Contains more Calcium +11.7%
Equal in Copper - 0.168
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 53% 19% 42% 11% 70% 23% 56% 63% 0%
Contains more Iron +170%
Contains more Magnesium +53.8%
Contains more Phosphorus +90.7%
Contains more Potassium +41.7%
Contains less Sodium -14.4%
Contains more Zinc +14.3%
Contains more Manganese +111.9%
Contains more Calcium +11.7%
Equal in Copper - 0.168

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.
:
1
Pita
Contains more Vitamin A +∞%
Contains more Vitamin B2 +226.8%
Contains more Vitamin B3 +107.2%
Contains more Vitamin B6 +358.8%
Contains more Folate +279.2%
Equal in Vitamin B1 - 0.267
Equal in Vitamin B5 - 0.397
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 67% 23% 41% 24% 8% 18% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +226.8%
Contains more Vitamin B3 +107.2%
Contains more Vitamin B6 +358.8%
Contains more Folate +279.2%
Equal in Vitamin B1 - 0.267
Equal in Vitamin B5 - 0.397

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +783.3%
Contains more Carbs +39.4%
Contains more Protein +36%
Contains more Water +846.9%
Contains more Other +14.5%
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more Fats +783.3%
Contains more Carbs +39.4%
Contains more Protein +36%
Contains more Water +846.9%
Contains more Other +14.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2289.5%
Contains more Polyunsaturated fat +907.1%
Contains less Saturated Fat -89.8%
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
21% 13% 66%
Saturated Fat: 0.166 g
Monounsaturated Fat: 0.105 g
Polyunsaturated fat: 0.535 g
Contains more Monounsaturated Fat +2289.5%
Contains more Polyunsaturated fat +907.1%
Contains less Saturated Fat -89.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Graham cracker Pita
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Pita Opinion
Net carbs 74.26g 53.5g Graham cracker
Protein 6.69g 9.1g Pita
Fats 10.6g 1.2g Graham cracker
Carbs 77.66g 55.7g Graham cracker
Calories 430kcal 275kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 24.85g Pita
Fiber 3.4g 2.2g Graham cracker
Calcium 77mg 86mg Pita
Iron 3.78mg 1.4mg Graham cracker
Magnesium 40mg 26mg Graham cracker
Phosphorus 185mg 97mg Graham cracker
Potassium 170mg 120mg Graham cracker
Sodium 459mg 536mg Graham cracker
Zinc 0.96mg 0.84mg Graham cracker
Copper 0.17mg 0.168mg Graham cracker
Manganese 1.019mg 0.481mg Graham cracker
Selenium 6.3µg Graham cracker
Vitamin A 2IU 0IU Graham cracker
Vitamin E 1.51mg Graham cracker
Vitamin B1 0.265mg 0.267mg Pita
Vitamin B2 0.317mg 0.097mg Graham cracker
Vitamin B3 4.439mg 2.142mg Graham cracker
Vitamin B5 0.42mg 0.397mg Graham cracker
Vitamin B6 0.156mg 0.034mg Graham cracker
Folate 91µg 24µg Graham cracker
Vitamin K 14.3µg Graham cracker
Tryptophan 0.105mg Pita
Threonine 0.257mg Pita
Isoleucine 0.349mg Pita
Leucine 0.634mg Pita
Lysine 0.219mg Pita
Methionine 0.16mg Pita
Phenylalanine 0.446mg Pita
Valine 0.394mg Pita
Histidine 0.195mg Pita
Trans Fat 0.055g Pita
Saturated Fat 1.633g 0.166g Pita
Monounsaturated Fat 2.509g 0.105g Graham cracker
Polyunsaturated fat 5.388g 0.535g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Pita
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Graham cracker
15%
Pita
Minerals Daily Need Coverage Score
60%
Graham cracker
36%
Pita

Comparison summary

Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 24.85g)
Which food is lower in Saturated Fat?
Pita
Pita is lower in Saturated Fat (difference - 1.467g)
Which food is lower in glycemic index?
Pita
Pita is lower in glycemic index (difference - 6)
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 77mg)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.