Naan vs. Graham cracker — In-Depth Nutrition Comparison
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Significant differences between Naan and Graham cracker
- Naan has more Manganese, Selenium, Magnesium, and Fiber, however, Graham cracker is richer in Iron, Folate, Vitamin B2, Vitamin K, and Vitamin B1.
- Graham cracker covers your daily Iron needs 26% more than Naan.
- Graham cracker has 2 times less Selenium than Naan. Naan has 11.4µg of Selenium, while Graham cracker has 6.3µg.
- Graham cracker contains less Saturated Fat.
Specific food types used in this comparison are Bread, naan, whole wheat, commercially prepared, refrigerated and Cookies, graham crackers, plain or honey (includes cinnamon).
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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.
| Contains more MagnesiumMagnesium | +70% |
| Contains more ZincZinc | +29.2% |
| Contains more ManganeseManganese | +37.4% |
| Contains more SeleniumSelenium | +81% |
| Contains more CalciumCalcium | +30.5% |
| Contains more IronIron | +118.5% |
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 AVitamin A | +200% |
| Contains more CholineCholine | +71.2% |
| Contains more Vitamin EVitamin E | +14.4% |
| Contains more Vitamin B1Vitamin B1 | +50.6% |
| Contains more Vitamin B2Vitamin B2 | +76.1% |
| Contains more Vitamin B3Vitamin B3 | +24% |
| Contains more Vitamin B6Vitamin B6 | +21.9% |
| Contains more Vitamin KVitamin K | +333.3% |
| Contains more FolateFolate | +468.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.2 g
Fats:
6.7 g
Carbs:
46.21 g
Water:
34.9 g
Other:
1.99 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +52.5% |
| Contains more WaterWater | +929.5% |
| Contains more OtherOther | +19.9% |
| Contains more FatsFats | +58.2% |
| Contains more CarbsCarbs | +68.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
2.907 g
Monounsaturated Fat:
Mono. Fat
1.946 g
Polyunsaturated fat:
Poly. Fat
1.258 g
Saturated Fat:
Sat. Fat
1.633 g
Monounsaturated Fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated Fat | -43.8% |
| Contains more Mono. FatMonounsaturated Fat | +28.9% |
| Contains more Poly. FatPolyunsaturated fat | +328.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
36 g
Sucrose:
0 g
Glucose:
0.6 g
Fructose:
0.8 g
Lactose:
0.5 g
Maltose:
1.5 g
Galactose:
0 g
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
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +29.3% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +73.3% |
| Contains more FructoseFructose | +23.8% |
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 286kcal | 430kcal |
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| Protein | 10.2g | 6.69g |
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| Fats | 6.7g | 10.6g |
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| Net carbs | 41.41g | 74.26g |
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| Carbs | 46.21g | 77.66g |
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| Cholesterol | 1mg | 0mg |
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| Magnesium | 68mg | 40mg |
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| Calcium | 59mg | 77mg |
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| Potassium | 185mg | 170mg |
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| Iron | 1.73mg | 3.78mg |
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| Sugar | 3.4g | 24.85g |
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| Fiber | 4.8g | 3.4g |
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| Copper | 0.158mg | 0.17mg |
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| Zinc | 1.24mg | 0.96mg |
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| Starch | 36g | 46.56g |
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| Phosphorus | 188mg | 185mg |
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| Sodium | 467mg | 459mg |
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| Vitamin A | 6IU | 2IU |
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| Vitamin A | 2µg | 0µg |
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| Vitamin E | 1.32mg | 1.51mg |
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| Manganese | 1.4mg | 1.019mg |
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| Selenium | 11.4µg | 6.3µg |
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| Vitamin B1 | 0.176mg | 0.265mg |
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| Vitamin B2 | 0.18mg | 0.317mg |
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| Vitamin B3 | 3.58mg | 4.439mg |
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| Vitamin B5 | 0.42mg |
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| Vitamin B6 | 0.128mg | 0.156mg |
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| Vitamin K | 3.3µg | 14.3µg |
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| Folate | 16µg | 91µg |
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| Trans Fat | 0.055g |
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| Choline | 10.1mg | 5.9mg |
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| Saturated Fat | 2.907g | 1.633g |
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| Monounsaturated Fat | 1.946g | 2.509g |
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| Polyunsaturated fat | 1.258g | 5.388g |
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| Fructose | 0.8g | 0.99g |
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| Omega-3 - ALA | 0.599g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
18%
32%
Minerals Daily Need Coverage Score
62%
60%
Comparison summary
Which food is lower in Sugar?
Naan is lower in Sugar (difference - 21.45g)
Which food is lower in glycemic index?
Naan is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Naan is relatively richer in minerals
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Graham cracker is lower in Saturated Fat (difference - 1.274g)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)