Graham cracker vs. Pita bread — In-Depth Nutrition Comparison

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The main differences between graham cracker and pita bread

Graham cracker has more manganese, iron, phosphorus, vitamin K, vitamin B6, and vitamin E; however, pita bread has more selenium and vitamin B1.
Daily need coverage for selenium for pita bread is 38% higher.
Pita bread has 72 times less vitamin K than graham cracker. Graham cracker has 14.3µg of vitamin K, while pita bread has 0.2µg.
Pita bread is lower in saturated fat.

Food types used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, pita, white, enriched.

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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.

Graham cracker

Pita bread

Contains more MagnesiumMagnesium	+53.8%
Contains more PotassiumPotassium	+41.7%
Contains more IronIron	+44.3%
Contains more ZincZinc	+14.3%
Contains more PhosphorusPhosphorus	+90.7%
Contains less SodiumSodium	-14.4%
Contains more ManganeseManganese	+111.9%

Contains more CalciumCalcium	+11.7%
Contains more SeleniumSelenium	+330.2%

~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.

Graham cracker

Pita bread

Contains more Vitamin EVitamin E	+403.3%
Contains more Vitamin B6Vitamin B6	+358.8%
Contains more Vitamin KVitamin K	+7050%

Contains more Vitamin B1Vitamin B1	+126%
Contains more FolateFolate	+17.6%
Contains more CholineCholine	+147.5%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.327mg

~equal in Vitamin B3 ~4.632mg

~equal in Vitamin B5 ~0.397mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	6.3µg	27.1µg	38%
Polyunsaturated fat	5.388g	0.535g	32%
Vitamin B1	0.265mg	0.599mg	28%
Manganese	1.019mg	0.481mg	23%
Starch	46.56g		19%
Iron	3.78mg	2.62mg	15%
Fats	10.6g	1.2g	14%
Phosphorus	185mg	97mg	13%
Vitamin K	14.3µg	0.2µg	12%
Vitamin B6	0.156mg	0.034mg	9%
Calories	430kcal	275kcal	8%
Vitamin E	1.51mg	0.3mg	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%
Folate	91µg	107µg	4%
Magnesium	40mg	26mg	3%
Sodium	459mg	536mg	3%
Choline	5.9mg	14.6mg	2%
Zinc	0.96mg	0.84mg	1%
Potassium	170mg	120mg	1%
Vitamin B2	0.317mg	0.327mg	1%
Vitamin B3	4.439mg	4.632mg	1%
Calcium	77mg	86mg	1%
Fructose	0.99g		1%
Net carbs	74.26g	53.5g	N/A
Sugar	24.85g	1.3g	N/A
Copper	0.17mg	0.168mg	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