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Graham cracker vs. Navajo frybread — In-Depth Nutrition Comparison

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A recap on 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

Graham cracker vs Navajo frybread 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 13% 17% 6.8% 152% 30% 9.5% 53% 43% 39% 101%
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%
~equal in Iron ~4.04mg

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% 0.12% 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% 0% 0% 108% 50% 86% 9.8% 8.8% 0% 2% 92% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~4.603mg
~equal in Vitamin B12 ~0µg

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
7% 12% 48% 32%
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
17% 26% 57%
Saturated Fat: Sat. Fat 1.633 g
Monounsaturated Fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
46% 44% 10%
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
65% 32%
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
95% 4%
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Graham cracker Navajo frybread
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Navajo frybread Opinion
Calories 430kcal 330kcal Graham cracker
Protein 6.69g 6.69g
Fats 10.6g 12.22g Navajo frybread
Net carbs 74.26g 48.26g Graham cracker
Carbs 77.66g 48.26g Graham cracker
Cholesterol 0mg 7mg Graham cracker
Magnesium 40mg 18mg Graham cracker
Calcium 77mg 57mg Graham cracker
Potassium 170mg 77mg Graham cracker
Iron 3.78mg 4.04mg Navajo frybread
Sugar 24.85g 2.03g Navajo frybread
Fiber 3.4g Graham cracker
Copper 0.17mg 0.091mg Graham cracker
Zinc 0.96mg 0.35mg Graham cracker
Starch 46.56g 42.85g Graham cracker
Phosphorus 185mg 123mg Graham cracker
Sodium 459mg 329mg Navajo frybread
Vitamin A 2IU Graham cracker
Vitamin E 1.51mg 0mg Graham cracker
Manganese 1.019mg 0.297mg Graham cracker
Selenium 6.3µg 18.6µg Navajo frybread
Vitamin B1 0.265mg 0.43mg Navajo frybread
Vitamin B2 0.317mg 0.217mg Graham cracker
Vitamin B3 4.439mg 4.603mg Navajo frybread
Vitamin B5 0.42mg 0.164mg Graham cracker
Vitamin B6 0.156mg 0.038mg Graham cracker
Vitamin K 14.3µg 0.8µg Graham cracker
Folate 91µg 122µg Navajo frybread
Trans Fat 0.055g Navajo frybread
Choline 5.9mg Graham cracker
Saturated Fat 1.633g 4.621g Graham cracker
Monounsaturated Fat 2.509g 4.411g Navajo frybread
Polyunsaturated fat 5.388g 1.055g Graham cracker
Fructose 0.99g 0g Graham cracker
Omega-3 - ALA 0.599g 0.051g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g 0.004g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g 0.018g Navajo frybread
Omega-6 - Linoleic acid 4.735g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Navajo frybread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Graham cracker
27%
Navajo frybread
Minerals Daily Need Coverage Score
60%
Graham cracker
46%
Navajo frybread

Comparison summary

Which food is lower in Sugar?
Navajo frybread
Navajo frybread is lower in Sugar (difference - 22.82g)
Which food contains less Sodium?
Navajo frybread
Navajo frybread contains less Sodium (difference - 130mg)
Which food is lower in glycemic index?
Navajo frybread
Navajo frybread is lower in glycemic index (difference - 4)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Graham cracker
Graham cracker is lower in Saturated Fat (difference - 2.988g)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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
  2. Navajo frybread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167635/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.