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% |
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 |
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
