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Graham cracker vs. Tortilla — In-Depth Nutrition Comparison

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How are Graham cracker and Tortilla different?

  • Graham cracker is richer in Iron, while Tortilla is higher in Selenium, Vitamin B1, Fiber, Phosphorus, Calcium, Vitamin B6, Folate, and Magnesium.
  • Tortilla covers your daily need of Selenium 56% more than Graham cracker.
  • Graham cracker is lower in Saturated Fat.

Cookies, graham crackers, plain or honey (includes cinnamon) and Tortillas, ready-to-bake or -fry, whole wheat types were used in this article.

Infographic

Graham cracker vs Tortilla infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 73% 23% 99% 89% 52% 148% 67% 0% 202%
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.
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% 0.12% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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% 0.3% 18% 0% 206% 67% 91% 0% 72% 0% 11% 104% 11%
Contains more Vitamin EVitamin E +67.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +217.8%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin B1Vitamin B1 +210.6%
Contains more Vitamin B6Vitamin B6 +100%
Contains more FolateFolate +51.6%
Contains more CholineCholine +239%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.289mg
~equal in Vitamin B3 ~4.858mg
~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
10% 10% 46% 30% 4%
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
17% 26% 57%
Saturated Fat: Sat. Fat 1.633 g
Monounsaturated Fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
55% 34% 11%
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%

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 Tortilla
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Tortilla Opinion
Calories 430kcal 310kcal Graham cracker
Protein 6.69g 9.76g Tortilla
Fats 10.6g 9.76g Graham cracker
Net carbs 74.26g 36.09g Graham cracker
Carbs 77.66g 45.89g Graham cracker
Magnesium 40mg 85mg Tortilla
Calcium 77mg 244mg Tortilla
Potassium 170mg 262mg Tortilla
Iron 3.78mg 2.63mg Graham cracker
Sugar 24.85g 2.44g Tortilla
Fiber 3.4g 9.8g Tortilla
Copper 0.17mg 0.266mg Tortilla
Zinc 0.96mg 1.92mg Tortilla
Starch 46.56g Graham cracker
Phosphorus 185mg 346mg Tortilla
Sodium 459mg 512mg Graham cracker
Vitamin A 2IU 5IU Tortilla
Vitamin E 1.51mg 0.9mg Graham cracker
Manganese 1.019mg Graham cracker
Selenium 6.3µg 37µg Tortilla
Vitamin B1 0.265mg 0.823mg Tortilla
Vitamin B2 0.317mg 0.289mg Graham cracker
Vitamin B3 4.439mg 4.858mg Tortilla
Vitamin B5 0.42mg Graham cracker
Vitamin B6 0.156mg 0.312mg Tortilla
Vitamin K 14.3µg 4.5µg Graham cracker
Folate 91µg 138µg Tortilla
Trans Fat 0.055g 0g Tortilla
Choline 5.9mg 20mg Tortilla
Saturated Fat 1.633g 4.878g Graham cracker
Monounsaturated Fat 2.509g 3.062g Tortilla
Polyunsaturated fat 5.388g 0.992g Graham cracker
Tryptophan 0.129mg Tortilla
Threonine 0.312mg Tortilla
Isoleucine 0.353mg Tortilla
Leucine 0.671mg Tortilla
Lysine 0.37mg Tortilla
Methionine 0.163mg Tortilla
Phenylalanine 0.488mg Tortilla
Valine 0.444mg Tortilla
Histidine 0.255mg Tortilla
Fructose 0.99g Graham cracker
Omega-3 - ALA 0.599g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g 0g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker

Which food is preferable for your diet?

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

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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%
Graham cracker
45%
Tortilla
Minerals Daily Need Coverage Score
60%
Graham cracker
81%
Tortilla

Comparison summary

Which food is lower in Sugar?
Tortilla
Tortilla is lower in Sugar (difference - 22.41g)
Which food is lower in glycemic index?
Tortilla
Tortilla is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Tortilla
Tortilla is relatively richer in minerals
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 53mg)
Which food is lower in Saturated Fat?
Graham cracker
Graham cracker is lower in Saturated Fat (difference - 3.245g)
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174081/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.