Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Pita
  5. Compare
  6. Pita vs. Graham cracker

Pita vs. Graham cracker — In-Depth Nutrition Comparison

Compare

What are the main differences between pita and graham cracker?

  • Pita has less iron, manganese, vitamin B2, folate, vitamin B3, phosphorus, and vitamin B6 than graham cracker.
  • Graham cracker's daily need coverage for iron is 30% higher.
  • Pita contains less saturated fat.

We used Bread, pita, white, unenriched and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.

Infographic

Pita vs Graham cracker 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
Pita
1
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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more CalciumCalcium +11.7%
Contains more MagnesiumMagnesium +53.8%
Contains more PotassiumPotassium +41.7%
Contains more IronIron +170%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +90.7%
Contains less SodiumSodium -14.4%
Contains more ManganeseManganese +111.9%
~equal in Copper ~0.17mg

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
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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin B2Vitamin B2 +226.8%
Contains more Vitamin B3Vitamin B3 +107.2%
Contains more Vitamin B6Vitamin B6 +358.8%
Contains more FolateFolate +279.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.265mg
~equal in Vitamin B5 ~0.42mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pita Graham cracker DV% diff.
Polyunsaturated fat 0.535g 5.388g 32%
Iron 1.4mg 3.78mg 30%
Manganese 0.481mg 1.019mg 23%
Starch 46.56g 19%
Folate 24µg 91µg 17%
Vitamin B2 0.097mg 0.317mg 17%
Fats 1.2g 10.6g 14%
Vitamin B3 2.142mg 4.439mg 14%
Phosphorus 97mg 185mg 13%
Vitamin K 14.3µg 12%
Selenium 6.3µg 11%
Vitamin E 1.51mg 10%
Vitamin B6 0.034mg 0.156mg 9%
Calories 275kcal 430kcal 8%
Saturated fat 0.166g 1.633g 7%
Carbs 55.7g 77.66g 7%
Monounsaturated fat 0.105g 2.509g 6%
Fiber 2.2g 3.4g 5%
Protein 9.1g 6.69g 5%
Magnesium 26mg 40mg 3%
Sodium 536mg 459mg 3%
Zinc 0.84mg 0.96mg 1%
Potassium 120mg 170mg 1%
Calcium 86mg 77mg 1%
Fructose 0.99g 1%
Choline 5.9mg 1%
Net carbs 53.5g 74.26g N/A
Sugar 24.85g N/A
Copper 0.168mg 0.17mg 0%
Vitamin B1 0.267mg 0.265mg 0%
Vitamin B5 0.397mg 0.42mg 0%
Trans fat 0.055g N/A
Tryptophan 0.105mg 0%
Threonine 0.257mg 0%
Isoleucine 0.349mg 0%
Leucine 0.634mg 0%
Lysine 0.219mg 0%
Methionine 0.16mg 0%
Phenylalanine 0.446mg 0%
Valine 0.394mg 0%
Histidine 0.195mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pita
Pita
3
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% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +36%
Contains more WaterWater +846.9%
Contains more OtherOther +14.5%
Contains more FatsFats +783.3%
Contains more CarbsCarbs +39.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
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
17% 26% 57%
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 -89.8%
Contains more Mono. FatMonounsaturated fat +2289.5%
Contains more Poly. FatPolyunsaturated fat +907.1%

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.