Graham cracker vs. Tortilla — In-Depth Nutrition Comparison
Compare
How are graham cracker and tortillas different?
- Graham cracker is richer in iron, while tortillas are higher in selenium, vitamin B1, fiber, phosphorus, calcium, vitamin B6, folate, and magnesium.
- Tortillas cover your daily need for selenium, 56% more than graham cracker.
- Graham cracker is lower in saturated fat.
- Graham cracker has a higher glycemic index (74) than tortillas (52).
Cookies, graham crackers, plain or honey (includes cinnamon) and Tortillas, ready-to-bake or -fry, whole wheat types were used in this article.
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.
| Contains more IronIron | +43.7% |
| Contains less SodiumSodium | -10.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +112.5% |
| Contains more CalciumCalcium | +216.9% |
| Contains more PotassiumPotassium | +54.1% |
| Contains more CopperCopper | +56.5% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +87% |
| Contains more SeleniumSelenium | +487.3% |
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 | +67.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +217.8% |
| Contains more Vitamin B1Vitamin B1 | +210.6% |
| Contains more Vitamin B6Vitamin B6 | +100% |
| Contains more FolateFolate | +51.6% |
| Contains more CholineCholine | +239% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 6.3µg | 37µg | 56% |
| Vitamin B1 | 0.265mg | 0.823mg | 47% |
| Manganese | 1.019mg | 44% | |
| Polyunsaturated fat | 5.388g | 0.992g | 29% |
| Fiber | 3.4g | 9.8g | 26% |
| Phosphorus | 185mg | 346mg | 23% |
| Starch | 46.56g | 19% | |
| Calcium | 77mg | 244mg | 17% |
| Saturated fat | 1.633g | 4.878g | 15% |
| Iron | 3.78mg | 2.63mg | 14% |
| Folate | 91µg | 138µg | 12% |
| Vitamin B6 | 0.156mg | 0.312mg | 12% |
| Carbs | 77.66g | 45.89g | 11% |
| Magnesium | 40mg | 85mg | 11% |
| Copper | 0.17mg | 0.266mg | 11% |
| Zinc | 0.96mg | 1.92mg | 9% |
| Vitamin B5 | 0.42mg | 8% | |
| Vitamin K | 14.3µg | 4.5µg | 8% |
| Protein | 6.69g | 9.76g | 6% |
| Calories | 430kcal | 310kcal | 6% |
| Vitamin E | 1.51mg | 0.9mg | 4% |
| Potassium | 170mg | 262mg | 3% |
| Choline | 5.9mg | 20mg | 3% |
| Vitamin B3 | 4.439mg | 4.858mg | 3% |
| Vitamin B2 | 0.317mg | 0.289mg | 2% |
| Sodium | 459mg | 512mg | 2% |
| Fructose | 0.99g | 1% | |
| Monounsaturated fat | 2.509g | 3.062g | 1% |
| Fats | 10.6g | 9.76g | 1% |
| Net carbs | 74.26g | 36.09g | N/A |
| Sugar | 24.85g | 2.44g | N/A |
| Trans fat | 0.055g | 0g | N/A |
| Tryptophan | 0.129mg | 0% | |
| Threonine | 0.312mg | 0% | |
| Isoleucine | 0.353mg | 0% | |
| Leucine | 0.671mg | 0% | |
| Lysine | 0.37mg | 0% | |
| Methionine | 0.163mg | 0% | |
| Phenylalanine | 0.488mg | 0% | |
| Valine | 0.444mg | 0% | |
| Histidine | 0.255mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | 0g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
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:
9.76 g
Fats:
9.76 g
Carbs:
45.89 g
Water:
30.15 g
Other:
4.44 g
| Contains more CarbsCarbs | +69.2% |
| Contains more ProteinProtein | +45.9% |
| Contains more WaterWater | +789.4% |
| Contains more OtherOther | +167.5% |
~equal in
Fats
~9.76g
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
4.878 g
Monounsaturated fat:
Mono. Fat
3.062 g
Polyunsaturated fat:
Poly. Fat
0.992 g
| Contains less Sat. FatSaturated fat | -66.5% |
| Contains more Poly. FatPolyunsaturated fat | +443.1% |
| Contains more Mono. FatMonounsaturated fat | +22% |
