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  6. Graham cracker vs. Tortilla

Graham cracker vs. Tortilla — In-Depth Nutrition Comparison

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What are the main differences between graham cracker and tortilla?

  • Graham cracker is richer in manganese, vitamin B2, vitamin K, vitamin E, copper, vitamin B6, and zinc, yet tortilla is richer in selenium and vitamin B1.
  • Graham cracker's daily need coverage for manganese is 33% higher.
  • Graham cracker has 36 times more vitamin K than tortilla. Graham cracker has 14.3µg of vitamin K, while tortilla has 0.4µg.
  • Tortilla contains less saturated fat.
  • Tortilla has a lower glycemic index than graham cracker.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Tortilla, includes plain, and from mutton sandwich (Navajo) types in this comparison.

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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more MagnesiumMagnesium +110.5%
Contains more PotassiumPotassium +61.9%
Contains more CopperCopper +66.7%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +26.7%
Contains more ManganeseManganese +280.2%
Contains more SeleniumSelenium +163.5%
~equal in Calcium ~70mg
~equal in Iron ~3.81mg
~equal in Sodium ~482mg

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%
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% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin EVitamin E +694.7%
Contains more Vitamin B2Vitamin B2 +178.1%
Contains more Vitamin B5Vitamin B5 +147.1%
Contains more Vitamin B6Vitamin B6 +160%
Contains more Vitamin KVitamin K +3475%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +39.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~4.125mg
~equal in Vitamin B12 ~µg
~equal in Folate ~98µg

All nutrients comparison - raw data values

Nutrient Graham cracker Tortilla DV% diff.
Polyunsaturated fat 5.388g 0.391g 33%
Manganese 1.019mg 0.268mg 33%
Selenium 6.3µg 16.6µg 19%
Vitamin B2 0.317mg 0.114mg 16%
Fats 10.6g 0.95g 15%
Vitamin K 14.3µg 0.4µg 12%
Calories 430kcal 237kcal 10%
Vitamin E 1.51mg 0.19mg 9%
Carbs 77.66g 49.94g 9%
Vitamin B1 0.265mg 0.37mg 9%
Copper 0.17mg 0.102mg 8%
Vitamin B6 0.156mg 0.06mg 7%
Monounsaturated fat 2.509g 0.185g 6%
Saturated fat 1.633g 0.296g 6%
Zinc 0.96mg 0.32mg 6%
Phosphorus 185mg 146mg 6%
Vitamin B5 0.42mg 0.17mg 5%
Magnesium 40mg 19mg 5%
Fiber 3.4g 2.4g 4%
Vitamin B3 4.439mg 4.125mg 2%
Potassium 170mg 105mg 2%
Folate 91µg 98µg 2%
Sodium 459mg 482mg 1%
Fructose 0.99g 0g 1%
Protein 6.69g 7.28g 1%
Choline 5.9mg 1%
Calcium 77mg 70mg 1%
Starch 46.56g 43.02g 1%
Net carbs 74.26g 47.54g N/A
Iron 3.78mg 3.81mg 0%
Sugar 24.85g 2.75g N/A
Trans fat 0.055g N/A
Tryptophan 0.06mg 0%
Threonine 0.182mg 0%
Isoleucine 0.286mg 0%
Leucine 0.53mg 0%
Lysine 0.157mg 0%
Methionine 0.122mg 0%
Phenylalanine 0.375mg 0%
Valine 0.326mg 0%
Histidine 0.165mg 0%
Omega-3 - ALA 0.599g 0.019g N/A
Omega-6 - Gamma-linoleic acid 0.024g 0g 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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more FatsFats +1015.8%
Contains more CarbsCarbs +55.5%
Contains more WaterWater +1078.8%
Contains more OtherOther +12.7%
~equal in Protein ~7.28g

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
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains more Mono. FatMonounsaturated fat +1256.2%
Contains more Poly. FatPolyunsaturated fat +1278%
Contains less Sat. FatSaturated fat -81.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
65% 32%
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
94% 5%
Starch: 43.02 g
Sucrose: 0.22 g
Glucose: 0.15 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.37 g
Galactose: 0 g
Contains more SucroseSucrose +10272.7%
Contains more GlucoseGlucose +593.3%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~43.02g
~equal in Lactose ~0g
~equal in Galactose ~0g

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/168041/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.