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  6. Tortilla vs. Graham cracker

Tortilla vs. Graham cracker — In-Depth Nutrition Comparison

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What are the main differences between tortilla and graham cracker?

  • Tortilla is richer in selenium and vitamin B1, yet graham cracker is richer in manganese, vitamin B2, vitamin K, vitamin E, copper, vitamin B6, and zinc.
  • Graham cracker's daily need coverage for manganese is 33% higher.
  • Tortilla has 3 times more selenium than graham cracker. Tortilla has 16.6µg of selenium, while graham cracker has 6.3µg.
  • Tortilla contains less saturated fat.
  • Tortilla has a lower glycemic index than graham cracker.

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

Infographic

Tortilla 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.
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%
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 SeleniumSelenium +163.5%
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%
~equal in Calcium ~77mg
~equal in Iron ~3.78mg
~equal in Sodium ~459mg

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% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 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 B1Vitamin B1 +39.6%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.439mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~91µg

All nutrients comparison - raw data values

Nutrient Tortilla Graham cracker DV% diff.
Polyunsaturated fat 0.391g 5.388g 33%
Manganese 0.268mg 1.019mg 33%
Selenium 16.6µg 6.3µg 19%
Vitamin B2 0.114mg 0.317mg 16%
Fats 0.95g 10.6g 15%
Vitamin K 0.4µg 14.3µg 12%
Calories 237kcal 430kcal 10%
Vitamin E 0.19mg 1.51mg 9%
Carbs 49.94g 77.66g 9%
Vitamin B1 0.37mg 0.265mg 9%
Copper 0.102mg 0.17mg 8%
Vitamin B6 0.06mg 0.156mg 7%
Monounsaturated fat 0.185g 2.509g 6%
Saturated fat 0.296g 1.633g 6%
Zinc 0.32mg 0.96mg 6%
Phosphorus 146mg 185mg 6%
Vitamin B5 0.17mg 0.42mg 5%
Magnesium 19mg 40mg 5%
Fiber 2.4g 3.4g 4%
Vitamin B3 4.125mg 4.439mg 2%
Potassium 105mg 170mg 2%
Folate 98µg 91µg 2%
Sodium 482mg 459mg 1%
Fructose 0g 0.99g 1%
Protein 7.28g 6.69g 1%
Choline 5.9mg 1%
Calcium 70mg 77mg 1%
Starch 43.02g 46.56g 1%
Net carbs 47.54g 74.26g N/A
Iron 3.81mg 3.78mg 0%
Sugar 2.75g 24.85g 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 0.019g 0.599g N/A
Omega-6 - Gamma-linoleic acid 0g 0.024g N/A
Omega-6 - Eicosadienoic acid 0g 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 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 WaterWater +1078.8%
Contains more OtherOther +12.7%
Contains more FatsFats +1015.8%
Contains more CarbsCarbs +55.5%
~equal in Protein ~6.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 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 -81.9%
Contains more Mono. FatMonounsaturated fat +1256.2%
Contains more Poly. FatPolyunsaturated fat +1278%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +10272.7%
Contains more GlucoseGlucose +593.3%
Contains more FructoseFructose +∞%
~equal in Starch ~46.56g
~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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.