Graham cracker vs. Navajo frybread — In-Depth Nutrition Comparison
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A recap on the differences between graham cracker and navajo frybread
- Graham cracker has more manganese, vitamin K, vitamin E, vitamin B6, phosphorus, and copper; however, navajo frybread is higher in selenium, vitamin B1, and folate.
- Graham cracker covers your daily manganese needs 31% more than navajo frybread.
- Graham cracker has less saturated fat.
Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Frybread, made with lard (Navajo).
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.
| Contains more MagnesiumMagnesium | +122.2% |
| Contains more CalciumCalcium | +35.1% |
| Contains more PotassiumPotassium | +120.8% |
| Contains more CopperCopper | +86.8% |
| Contains more ZincZinc | +174.3% |
| Contains more PhosphorusPhosphorus | +50.4% |
| Contains more ManganeseManganese | +243.1% |
| Contains less SodiumSodium | -28.3% |
| Contains more SeleniumSelenium | +195.2% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +46.1% |
| Contains more Vitamin B5Vitamin B5 | +156.1% |
| Contains more Vitamin B6Vitamin B6 | +310.5% |
| Contains more Vitamin KVitamin K | +1687.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +62.3% |
| Contains more FolateFolate | +34.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.019mg | 0.297mg | 31% |
| Polyunsaturated fat | 5.388g | 1.055g | 29% |
| Selenium | 6.3µg | 18.6µg | 22% |
| Vitamin B1 | 0.265mg | 0.43mg | 14% |
| Fiber | 3.4g | 14% | |
| Saturated fat | 1.633g | 4.621g | 14% |
| Vitamin K | 14.3µg | 0.8µg | 11% |
| Vitamin E | 1.51mg | 0mg | 10% |
| Carbs | 77.66g | 48.26g | 10% |
| Vitamin B6 | 0.156mg | 0.038mg | 9% |
| Copper | 0.17mg | 0.091mg | 9% |
| Phosphorus | 185mg | 123mg | 9% |
| Folate | 91µg | 122µg | 8% |
| Vitamin B2 | 0.317mg | 0.217mg | 8% |
| Zinc | 0.96mg | 0.35mg | 6% |
| Sodium | 459mg | 329mg | 6% |
| Monounsaturated fat | 2.509g | 4.411g | 5% |
| Vitamin B5 | 0.42mg | 0.164mg | 5% |
| Calories | 430kcal | 330kcal | 5% |
| Magnesium | 40mg | 18mg | 5% |
| Iron | 3.78mg | 4.04mg | 3% |
| Potassium | 170mg | 77mg | 3% |
| Cholesterol | 0mg | 7mg | 2% |
| Calcium | 77mg | 57mg | 2% |
| Fats | 10.6g | 12.22g | 2% |
| Starch | 46.56g | 42.85g | 2% |
| Choline | 5.9mg | 1% | |
| Fructose | 0.99g | 0g | 1% |
| Vitamin B3 | 4.439mg | 4.603mg | 1% |
| Protein | 6.69g | 6.69g | 0% |
| Net carbs | 74.26g | 48.26g | N/A |
| Sugar | 24.85g | 2.03g | N/A |
| Trans fat | 0.055g | N/A | |
| Omega-3 - ALA | 0.599g | 0.051g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0.004g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0.018g | 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:
6.69 g
Fats:
12.22 g
Carbs:
48.26 g
Water:
31.57 g
Other:
1.26 g
| Contains more CarbsCarbs | +60.9% |
| Contains more OtherOther | +31.7% |
| Contains more FatsFats | +15.3% |
| Contains more WaterWater | +831.3% |
~equal in
Protein
~6.69g
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
4.621 g
Monounsaturated fat:
Mono. Fat
4.411 g
Polyunsaturated fat:
Poly. Fat
1.055 g
| Contains less Sat. FatSaturated fat | -64.7% |
| Contains more Poly. FatPolyunsaturated fat | +410.7% |
| Contains more Mono. FatMonounsaturated fat | +75.8% |
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:
42.85 g
Sucrose:
0.17 g
Glucose:
0.1 g
Fructose:
0 g
Lactose:
0 g
Maltose:
1.76 g
Galactose:
0 g
| Contains more SucroseSucrose | +13323.5% |
| Contains more GlucoseGlucose | +940% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~42.85g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
