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 for 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.
- Paratha has a lower glycemic index (53) than graham cracker (74).
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 more CalciumCalcium | +208% |
| Contains more PotassiumPotassium | +22.3% |
| Contains more IronIron | +134.8% |
| Contains more CopperCopper | +16.4% |
| Contains more ZincZinc | +17.1% |
| Contains more PhosphorusPhosphorus | +54.2% |
| Contains more SeleniumSelenium | +12.7% |
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 | +11.9% |
| Contains more Vitamin B1Vitamin B1 | +140.9% |
| Contains more Vitamin B2Vitamin B2 | +317.1% |
| Contains more Vitamin B3Vitamin B3 | +142.6% |
| Contains more Vitamin B6Vitamin B6 | +95% |
| Contains more Vitamin KVitamin K | +320.6% |
| Contains more FolateFolate | +810% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +10.7% |
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:
6.36 g
Fats:
13.2 g
Carbs:
45.35 g
Water:
33.5 g
Other:
1.59 g
| Contains more CarbsCarbs | +71.2% |
| Contains more FatsFats | +24.5% |
| Contains more WaterWater | +888.2% |
~equal in
Protein
~6.36g
~equal in
Other
~1.59g
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
5.826 g
Monounsaturated fat:
Mono. Fat
3.837 g
Polyunsaturated fat:
Poly. Fat
2.484 g
| Contains less Sat. FatSaturated fat | -72% |
| Contains more Poly. FatPolyunsaturated fat | +116.9% |
| Contains more Mono. FatMonounsaturated fat | +52.9% |
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:
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 more StarchStarch | +47.8% |
| Contains more SucroseSucrose | +1204% |
| Contains more GlucoseGlucose | +197.1% |
| Contains more FructoseFructose | +182.9% |
| Contains more MaltoseMaltose | +∞% |
~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.
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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 | |
|
DV% diff. |
| Iron | 3.78mg | 1.61mg | 27% |
| Fiber | 3.4g | 9.6g | 25% |
| Folate | 91µg | 10µg | 20% |
| Saturated fat | 1.633g | 5.826g | 19% |
| Vitamin B2 | 0.317mg | 0.076mg | 19% |
| Polyunsaturated fat | 5.388g | 2.484g | 19% |
| Vitamin B3 | 4.439mg | 1.83mg | 16% |
| Vitamin B1 | 0.265mg | 0.11mg | 13% |
| Carbs | 77.66g | 45.35g | 11% |
| Vitamin K | 14.3µg | 3.4µg | 9% |
| Phosphorus | 185mg | 120mg | 9% |
| Vitamin B6 | 0.156mg | 0.08mg | 6% |
| Starch | 46.56g | 31.5g | 6% |
| Calcium | 77mg | 25mg | 5% |
| Calories | 430kcal | 326kcal | 5% |
| Fats | 10.6g | 13.2g | 4% |
| Monounsaturated fat | 2.509g | 3.837g | 3% |
| Copper | 0.17mg | 0.146mg | 3% |
| Manganese | 1.019mg | 1.054mg | 2% |
| Protein | 6.69g | 6.36g | 1% |
| Fructose | 0.99g | 0.35g | 1% |
| Vitamin E | 1.51mg | 1.35mg | 1% |
| Vitamin B5 | 0.42mg | 0.465mg | 1% |
| Zinc | 0.96mg | 0.82mg | 1% |
| Potassium | 170mg | 139mg | 1% |
| Selenium | 6.3µg | 7.1µg | 1% |
| Magnesium | 40mg | 37mg | 1% |
| Net carbs | 74.26g | 35.75g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 24.85g | 4.15g | N/A |
| Sodium | 459mg | 452mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Trans fat | 0.055g | 0.034g | N/A |
| Choline | 5.9mg | 6.3mg | 0% |
| Omega-3 - ALA | 0.599g | 0.064g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.003g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0.006g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0.002g | N/A |
| Omega-6 - Linoleic acid | 4.735g | 2.386g | 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%
13%
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 ($)