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Pita vs. Crackers — In-Depth Nutrition Comparison

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Important differences between pita and crackers

  • Pita has more copper; however, crackers have more iron, vitamin B2, phosphorus, folate, vitamin B3, and vitamin B1.
  • Crackers' daily need coverage for iron is 33% more.
  • Pita has 2 times more copper than crackers. Pita has 0.168mg of copper, while crackers have 0.104mg.
  • Pita is lower in sodium.

The food varieties used in the comparison are Bread, pita, white, unenriched and Crackers, standard snack-type, regular.

Infographic

Pita vs Crackers 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.
Pita
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +44.4%
Contains more CopperCopper +61.5%
Contains more ZincZinc +71.4%
Contains less SodiumSodium -26.2%
Contains more CalciumCalcium +39.5%
Contains more IronIron +187.9%
Contains more PhosphorusPhosphorus +155.7%
~equal in Potassium ~118mg
~equal in Manganese ~0.491mg

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.
Pita
0
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% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin B1Vitamin B1 +55.8%
Contains more Vitamin B2Vitamin B2 +370.1%
Contains more Vitamin B3Vitamin B3 +103.2%
Contains more Vitamin B6Vitamin B6 +85.3%
Contains more FolateFolate +283.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.417mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pita
2
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +37%
Contains more WaterWater +922.3%
Contains more FatsFats +2102.5%
Contains more CarbsCarbs +10.1%
Contains more OtherOther +31.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
1
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +6141%
Contains more Poly. FatPolyunsaturated fat +2355.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pita Crackers
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pita Crackers DV% diff.
Polyunsaturated fat 0.535g 13.137g 84%
Vitamin K 69.3µg 58%
Fats 1.2g 26.43g 39%
Iron 1.4mg 4.03mg 33%
Vitamin B2 0.097mg 0.456mg 28%
Saturated fat 0.166g 5.562g 25%
Phosphorus 97mg 248mg 22%
Starch 49.69g 20%
Vitamin E 3.03mg 20%
Folate 24µg 92µg 17%
Monounsaturated fat 0.105g 6.553g 16%
Vitamin B3 2.142mg 4.352mg 14%
Calories 275kcal 510kcal 12%
Vitamin B1 0.267mg 0.416mg 12%
Selenium 6.7µg 12%
Sodium 536mg 726mg 8%
Copper 0.168mg 0.104mg 7%
Protein 9.1g 6.64g 5%
Zinc 0.84mg 0.49mg 3%
Calcium 86mg 120mg 3%
Magnesium 26mg 18mg 2%
Vitamin B6 0.034mg 0.063mg 2%
Carbs 55.7g 61.3g 2%
Choline 9.6mg 2%
Net carbs 53.5g 59g N/A
Potassium 120mg 118mg 0%
Sugar 8.18g N/A
Fiber 2.2g 2.3g 0%
Manganese 0.481mg 0.491mg 0%
Vitamin B5 0.397mg 0.417mg 0%
Trans fat 1.076g N/A
Tryptophan 0.105mg 0.084mg 0%
Threonine 0.257mg 0.193mg 0%
Isoleucine 0.349mg 0.246mg 0%
Leucine 0.634mg 0.471mg 0%
Lysine 0.219mg 0.103mg 0%
Methionine 0.16mg 0.112mg 0%
Phenylalanine 0.446mg 0.331mg 0%
Valine 0.394mg 0.294mg 0%
Histidine 0.195mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pita Crackers
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
14%
Pita
49%
Crackers
Minerals Daily Need Coverage Score
36%
Pita
56%
Crackers

Comparison summary

Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Pita
Pita contains less Sodium (difference - 190mg)
Which food is lower in Saturated fat?
Pita
Pita is lower in Saturated fat (difference - 5.396g)
Which food is cheaper?
Pita
Pita is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Crackers
Crackers is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Crackers
Crackers is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/nutrients
  2. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.