Graham cracker vs. Paratha — In-Depth Nutrition Comparison
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How are Graham cracker and Paratha different?
- Graham cracker is higher in Iron, Folate, Vitamin B2, Vitamin B3, Vitamin B1, Phosphorus, Vitamin K, and Vitamin B6, however, Paratha is richer in Fiber.
- Daily need coverage for Iron from Graham cracker is 27% higher.
- Graham cracker contains 9 times more Folate than Paratha. While Graham cracker contains 91µg of Folate, Paratha contains only 10µg.
- Graham cracker has less Saturated Fat.
Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, paratha, whole wheat, commercially prepared, frozen are the varieties used in this article.
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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
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Calcium
+208%
Contains
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Iron
+134.8%
Contains
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Phosphorus
+54.2%
Contains
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Potassium
+22.3%
Contains
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Zinc
+17.1%
Contains
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Copper
+16.4%
Contains
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Selenium
+12.7%
Equal in Magnesium - 37
Equal in Sodium - 452
Equal in Manganese - 1.054
Contains
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Calcium
+208%
Contains
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Iron
+134.8%
Contains
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Phosphorus
+54.2%
Contains
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Potassium
+22.3%
Contains
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Zinc
+17.1%
Contains
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Copper
+16.4%
Contains
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Selenium
+12.7%
Equal in Magnesium - 37
Equal in Sodium - 452
Equal in Manganese - 1.054
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
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Vitamin E
+11.9%
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Vitamin B1
+140.9%
Contains
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Vitamin B2
+317.1%
Contains
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Vitamin B3
+142.6%
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Vitamin B6
+95%
Contains
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Folate
+810%
Contains
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Vitamin K
+320.6%
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Vitamin A
+200%
Contains
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Vitamin B5
+10.7%
Contains
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Vitamin E
+11.9%
Contains
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Vitamin B1
+140.9%
Contains
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Vitamin B2
+317.1%
Contains
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Vitamin B3
+142.6%
Contains
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Vitamin B6
+95%
Contains
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Folate
+810%
Contains
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Vitamin K
+320.6%
Contains
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Vitamin A
+200%
Contains
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Vitamin B5
+10.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+71.2%
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Fats
+24.5%
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Water
+888.2%
Equal in Protein - 6.36
Equal in Other - 1.59
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
6.36 g
Fats:
13.2 g
Carbs:
45.35 g
Water:
33.5 g
Other:
1.59 g
Contains
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Carbs
+71.2%
Contains
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Fats
+24.5%
Contains
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Water
+888.2%
Equal in Protein - 6.36
Equal in Other - 1.59
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-72%
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Polyunsaturated fat
+116.9%
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Monounsaturated Fat
+52.9%
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
5.826 g
Monounsaturated Fat:
3.837 g
Polyunsaturated fat:
2.484 g
Contains
less
Saturated Fat
-72%
Contains
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Polyunsaturated fat
+116.9%
Contains
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Monounsaturated Fat
+52.9%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+47.8%
Contains
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Sucrose
+1204%
Contains
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Glucose
+197.1%
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Fructose
+182.9%
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Maltose
+∞%
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:
31.5 g
Sucrose:
1.75 g
Glucose:
0.35 g
Fructose:
0.35 g
Lactose:
0 g
Maltose:
1.7 g
Galactose:
0 g
Contains
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Starch
+47.8%
Contains
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Sucrose
+1204%
Contains
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Glucose
+197.1%
Contains
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Fructose
+182.9%
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Maltose
+∞%
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 74.26g | 35.75g |
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| Protein | 6.69g | 6.36g |
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| Fats | 10.6g | 13.2g |
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| Carbs | 77.66g | 45.35g |
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| Calories | 430kcal | 326kcal |
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| Starch | 46.56g | 31.5g |
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| Fructose | 0.99g | 0.35g |
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| Sugar | 24.85g | 4.15g |
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| Fiber | 3.4g | 9.6g |
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| Calcium | 77mg | 25mg |
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| Iron | 3.78mg | 1.61mg |
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| Magnesium | 40mg | 37mg |
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| Phosphorus | 185mg | 120mg |
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| Potassium | 170mg | 139mg |
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| Sodium | 459mg | 452mg |
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| Zinc | 0.96mg | 0.82mg |
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| Copper | 0.17mg | 0.146mg |
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| Manganese | 1.019mg | 1.054mg |
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| Selenium | 6.3µg | 7.1µg |
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| Vitamin A | 2IU | 6IU |
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| Vitamin A RAE | 0µg | 2µg |
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| Vitamin E | 1.51mg | 1.35mg |
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| Vitamin B1 | 0.265mg | 0.11mg |
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| Vitamin B2 | 0.317mg | 0.076mg |
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| Vitamin B3 | 4.439mg | 1.83mg |
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| Vitamin B5 | 0.42mg | 0.465mg |
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| Vitamin B6 | 0.156mg | 0.08mg |
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| Folate | 91µg | 10µg |
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| Vitamin K | 14.3µg | 3.4µg |
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| Cholesterol | 0mg | 1mg |
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| Trans Fat | 0.055g | 0.034g |
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| Saturated Fat | 1.633g | 5.826g |
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| Monounsaturated Fat | 2.509g | 3.837g |
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| Polyunsaturated fat | 5.388g | 2.484g |
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| Omega-6 - Eicosadienoic acid | 0.004g | 0.002g |
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| Omega-6 - Linoleic acid | 4.735g | 2.386g |
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| Omega-6 - Gamma-linoleic acid | 0.024g | 0.006g |
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| Omega-3 - ALA | 0.599g | 0.064g |
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| Omega-3 - Eicosatrienoic acid | 0g | 0.003g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
35%
14%
Minerals Daily Need Coverage Score
60%
46%
Comparison summary
Which food is lower in Sugar?
Paratha is lower in Sugar (difference - 20.7g)
Which food contains less Sodium?
Paratha contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Paratha is lower in glycemic index (difference - 21)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Graham cracker is lower in Saturated Fat (difference - 4.193g)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)