Graham cracker vs. Naan — In-Depth Nutrition Comparison
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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.
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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 more CalciumCalcium | +30.5% |
| Contains more IronIron | +118.5% |
| Contains more MagnesiumMagnesium | +70% |
| Contains more ZincZinc | +29.2% |
| Contains more ManganeseManganese | +37.4% |
| Contains more SeleniumSelenium | +81% |
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 EVitamin E | +14.4% |
| Contains more Vitamin B1Vitamin B1 | +50.6% |
| Contains more Vitamin B2Vitamin B2 | +76.1% |
| Contains more Vitamin B3Vitamin B3 | +24% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +21.9% |
| Contains more Vitamin KVitamin K | +333.3% |
| Contains more FolateFolate | +468.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more CholineCholine | +71.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 FatsFats | +58.2% |
| Contains more CarbsCarbs | +68.1% |
| Contains more ProteinProtein | +52.5% |
| Contains more WaterWater | +929.5% |
| Contains more OtherOther | +19.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated fat:
Sat. Fat
2.907 g
Monounsaturated fat:
Mono. Fat
1.946 g
Polyunsaturated fat:
Poly. Fat
1.258 g
| Contains less Sat. FatSaturated fat | -43.8% |
| Contains more Mono. FatMonounsaturated fat | +28.9% |
| Contains more Poly. FatPolyunsaturated fat | +328.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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 StarchStarch | +29.3% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +73.3% |
| Contains more FructoseFructose | +23.8% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Galactose
~0g
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 Cholesterol |
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| Lower in Sodium |
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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 | |
|
DV% diff. |
| Polyunsaturated fat | 5.388g | 1.258g | 28% |
| Iron | 3.78mg | 1.73mg | 26% |
| Folate | 91µg | 16µg | 19% |
| Manganese | 1.019mg | 1.4mg | 17% |
| Vitamin B2 | 0.317mg | 0.18mg | 11% |
| Carbs | 77.66g | 46.21g | 10% |
| Vitamin K | 14.3µg | 3.3µg | 9% |
| Selenium | 6.3µg | 11.4µg | 9% |
| Vitamin B5 | 0.42mg | 8% | |
| Protein | 6.69g | 10.2g | 7% |
| Vitamin B1 | 0.265mg | 0.176mg | 7% |
| Calories | 430kcal | 286kcal | 7% |
| Magnesium | 40mg | 68mg | 7% |
| Fats | 10.6g | 6.7g | 6% |
| Saturated fat | 1.633g | 2.907g | 6% |
| Fiber | 3.4g | 4.8g | 6% |
| Vitamin B3 | 4.439mg | 3.58mg | 5% |
| Starch | 46.56g | 36g | 4% |
| Zinc | 0.96mg | 1.24mg | 3% |
| Vitamin B6 | 0.156mg | 0.128mg | 2% |
| Calcium | 77mg | 59mg | 2% |
| Monounsaturated fat | 2.509g | 1.946g | 1% |
| Choline | 5.9mg | 10.1mg | 1% |
| Copper | 0.17mg | 0.158mg | 1% |
| Vitamin E | 1.51mg | 1.32mg | 1% |
| Net carbs | 74.26g | 41.41g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Potassium | 170mg | 185mg | 0% |
| Sugar | 24.85g | 3.4g | N/A |
| Phosphorus | 185mg | 188mg | 0% |
| Sodium | 459mg | 467mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Trans fat | 0.055g | N/A | |
| Fructose | 0.99g | 0.8g | 0% |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
32%
18%
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 is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 8mg)
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 ($)