Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Graham cracker vs. Pita — In-Depth Nutrition Comparison

Compare

What are the main differences between graham cracker and pita?

  • Pita has less iron, manganese, vitamin B2, folate, vitamin B3, phosphorus, and vitamin B6 than graham cracker.
  • Graham cracker's daily need coverage for iron is 30% higher.
  • Graham cracker has 10 times more saturated fat than pita. Graham cracker has 1.633g of saturated fat, while pita has 0.166g.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, pita, white, unenriched types in this comparison.

Infographic

Graham cracker vs Pita infographic
Infographic link

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%
Pita
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Contains more MagnesiumMagnesium +53.8%
Contains more PotassiumPotassium +41.7%
Contains more IronIron +170%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +90.7%
Contains less SodiumSodium -14.4%
Contains more ManganeseManganese +111.9%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +11.7%
~equal in Copper ~0.168mg

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Pita
0
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% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +226.8%
Contains more Vitamin B3Vitamin B3 +107.2%
Contains more Vitamin B6Vitamin B6 +358.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +279.2%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.267mg
~equal in Vitamin B5 ~0.397mg
~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
Pita
3
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more FatsFats +783.3%
Contains more CarbsCarbs +39.4%
Contains more ProteinProtein +36%
Contains more WaterWater +846.9%
Contains more OtherOther +14.5%

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
Pita
1
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
Contains more Mono. FatMonounsaturated fat +2289.5%
Contains more Poly. FatPolyunsaturated fat +907.1%
Contains less Sat. FatSaturated fat -89.8%

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 Pita
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Pita DV% diff.
Polyunsaturated fat 5.388g 0.535g 32%
Iron 3.78mg 1.4mg 30%
Manganese 1.019mg 0.481mg 23%
Starch 46.56g 19%
Folate 91µg 24µg 17%
Vitamin B2 0.317mg 0.097mg 17%
Fats 10.6g 1.2g 14%
Vitamin B3 4.439mg 2.142mg 14%
Phosphorus 185mg 97mg 13%
Vitamin K 14.3µg 12%
Selenium 6.3µg 11%
Vitamin E 1.51mg 10%
Vitamin B6 0.156mg 0.034mg 9%
Calories 430kcal 275kcal 8%
Saturated fat 1.633g 0.166g 7%
Carbs 77.66g 55.7g 7%
Monounsaturated fat 2.509g 0.105g 6%
Fiber 3.4g 2.2g 5%
Protein 6.69g 9.1g 5%
Magnesium 40mg 26mg 3%
Sodium 459mg 536mg 3%
Zinc 0.96mg 0.84mg 1%
Potassium 170mg 120mg 1%
Calcium 77mg 86mg 1%
Fructose 0.99g 1%
Choline 5.9mg 1%
Net carbs 74.26g 53.5g N/A
Sugar 24.85g N/A
Copper 0.17mg 0.168mg 0%
Vitamin B1 0.265mg 0.267mg 0%
Vitamin B5 0.42mg 0.397mg 0%
Trans fat 0.055g N/A
Tryptophan 0.105mg 0%
Threonine 0.257mg 0%
Isoleucine 0.349mg 0%
Leucine 0.634mg 0%
Lysine 0.219mg 0%
Methionine 0.16mg 0%
Phenylalanine 0.446mg 0%
Valine 0.394mg 0%
Histidine 0.195mg 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

Which food is preferable for your diet?

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

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
14%
Pita
Minerals Daily Need Coverage Score
60%
Graham cracker
36%
Pita

Comparison summary

Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 24.85g)
Which food is lower in Saturated fat?
Pita
Pita is lower in Saturated fat (difference - 1.467g)
Which food is lower in glycemic index?
Pita
Pita is lower in glycemic index (difference - 6)
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 77mg)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.