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  6. Graham cracker vs. Lavash (Armenian Bread)

Graham cracker vs. Lavash (Armenian Bread) — In-Depth Nutrition Comparison

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Summary of differences between graham cracker and lavash (Armenian Bread)

  • The amount of monounsaturated fat and polyunsaturated fat in graham cracker is higher than in lavash (Armenian Bread).
  • Graham cracker contains 25 times more monounsaturated fat than lavash (Armenian Bread). While graham cracker contains 2.509g of monounsaturated fat, lavash (Armenian Bread) contains only 0.1g.
  • The amount of saturated fat in lavash (Armenian Bread) is lower.

These are the specific foods used in this comparison Cookies, graham crackers, plain or honey (includes cinnamon) and Lavash (Armenian Bread).

Infographic

Graham cracker vs Lavash (Armenian Bread) infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 6.3% 11% 45% 110% 19% 213% 104% 65% 11%
Contains more MagnesiumMagnesium +48.1%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +36%
Contains more IronIron +215%
Contains more ZincZinc +37.1%
Contains less SodiumSodium -42.3%
Contains more ManganeseManganese +103.8%
Contains more SeleniumSelenium +215%
Contains more CopperCopper +94.1%
Contains more PhosphorusPhosphorus +168.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 7.4% 0% 25% 9.2% 45% 0% 18% 0% 0% 20% 0%
Contains more Vitamin EVitamin E +308.1%
Contains more Vitamin B1Vitamin B1 +165%
Contains more Vitamin B2Vitamin B2 +692.5%
Contains more Vitamin B3Vitamin B3 +85%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +95%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +250%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Lavash (Armenian Bread) DV% diff.
Phosphorus 185mg 496mg 44%
Polyunsaturated fat 5.388g 0.5g 33%
Iron 3.78mg 1.2mg 32%
Manganese 1.019mg 0.5mg 23%
Vitamin B2 0.317mg 0.04mg 21%
Starch 46.56g 19%
Copper 0.17mg 0.33mg 18%
Folate 91µg 26µg 16%
Sodium 459mg 796mg 15%
Fats 10.6g 1.2g 14%
Vitamin B1 0.265mg 0.1mg 14%
Vitamin B3 4.439mg 2.4mg 13%
Vitamin K 14.3µg 12%
Selenium 6.3µg 2µg 8%
Vitamin B5 0.42mg 8%
Vitamin E 1.51mg 0.37mg 8%
Saturated fat 1.633g 0.2g 7%
Calories 430kcal 281kcal 7%
Monounsaturated fat 2.509g 0.1g 6%
Carbs 77.66g 60.3g 6%
Vitamin B6 0.156mg 0.08mg 6%
Calcium 77mg 21mg 6%
Protein 6.69g 8.7g 4%
Magnesium 40mg 27mg 3%
Zinc 0.96mg 0.7mg 2%
Fructose 0.99g 1%
Choline 5.9mg 1%
Potassium 170mg 125mg 1%
Fiber 3.4g 3.1g 1%
Net carbs 74.26g N/A
Sugar 24.85g N/A
Trans fat 0.055g 0g N/A
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 60% 27% 3%
Protein: 8.7 g
Fats: 1.2 g
Carbs: 60.3 g
Water: 27 g
Other: 2.8 g
Contains more FatsFats +783.3%
Contains more CarbsCarbs +28.8%
Contains more ProteinProtein +30%
Contains more WaterWater +696.5%
Contains more OtherOther +68.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
25% 13% 63%
Saturated fat: Sat. Fat 0.2 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.5 g
Contains more Mono. FatMonounsaturated fat +2409%
Contains more Poly. FatPolyunsaturated fat +977.6%
Contains less Sat. FatSaturated fat -87.8%

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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

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.