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