Tortilla vs. Graham cracker — In-Depth Nutrition Comparison
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How are tortilla and graham cracker different?
- Tortilla is richer in selenium, vitamin B1, fiber, phosphorus, calcium, vitamin B6, folate, and magnesium, while graham cracker is higher in iron.
- Tortilla covers your daily need for selenium 56% more than graham cracker.
- Tortilla contains 6 times more Selenium than graham cracker. Tortilla contains 37µg of Selenium, while graham cracker contains 6.3µg.
- Graham cracker is lower in saturated Fat.
- Graham cracker has a higher glycemic index (74) than tortilla (52).
Tortillas, ready-to-bake or -fry, whole wheat and Cookies, graham crackers, plain or honey (includes cinnamon) types were used in this article.
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.
| Contains more MagnesiumMagnesium | +112.5% |
| Contains more CalciumCalcium | +216.9% |
| Contains more PotassiumPotassium | +54.1% |
| Contains more CopperCopper | +56.5% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +87% |
| Contains more SeleniumSelenium | +487.3% |
| Contains more IronIron | +43.7% |
| Contains less SodiumSodium | -10.4% |
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 | +150% |
| Contains more Vitamin B1Vitamin B1 | +210.6% |
| Contains more Vitamin B6Vitamin B6 | +100% |
| Contains more FolateFolate | +51.6% |
| Contains more CholineCholine | +239% |
| Contains more Vitamin EVitamin E | +67.8% |
| Contains more Vitamin KVitamin K | +217.8% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.76 g
Fats:
9.76 g
Carbs:
45.89 g
Water:
30.15 g
Other:
4.44 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +45.9% |
| Contains more WaterWater | +789.4% |
| Contains more OtherOther | +167.5% |
| Contains more CarbsCarbs | +69.2% |
~equal in
Fats
~10.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
4.878 g
Monounsaturated Fat:
Mono. Fat
3.062 g
Polyunsaturated fat:
Poly. Fat
0.992 g
Saturated Fat:
Sat. Fat
1.633 g
Monounsaturated Fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains more Mono. FatMonounsaturated Fat | +22% |
| Contains less Sat. FatSaturated Fat | -66.5% |
| Contains more Poly. FatPolyunsaturated fat | +443.1% |
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 310kcal | 430kcal |
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| Protein | 9.76g | 6.69g |
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| Fats | 9.76g | 10.6g |
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| Net carbs | 36.09g | 74.26g |
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| Carbs | 45.89g | 77.66g |
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| Magnesium | 85mg | 40mg |
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| Calcium | 244mg | 77mg |
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| Potassium | 262mg | 170mg |
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| Iron | 2.63mg | 3.78mg |
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| Sugar | 2.44g | 24.85g |
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| Fiber | 9.8g | 3.4g |
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| Copper | 0.266mg | 0.17mg |
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| Zinc | 1.92mg | 0.96mg |
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| Starch | 46.56g |
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| Phosphorus | 346mg | 185mg |
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| Sodium | 512mg | 459mg |
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| Vitamin A | 5IU | 2IU |
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| Vitamin E | 0.9mg | 1.51mg |
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| Manganese | 1.019mg |
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| Selenium | 37µg | 6.3µg |
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| Vitamin B1 | 0.823mg | 0.265mg |
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| Vitamin B2 | 0.289mg | 0.317mg |
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| Vitamin B3 | 4.858mg | 4.439mg |
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| Vitamin B5 | 0.42mg |
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| Vitamin B6 | 0.312mg | 0.156mg |
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| Vitamin K | 4.5µg | 14.3µg |
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| Folate | 138µg | 91µg |
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| Trans Fat | 0g | 0.055g |
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| Choline | 20mg | 5.9mg |
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| Saturated Fat | 4.878g | 1.633g |
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| Monounsaturated Fat | 3.062g | 2.509g |
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| Polyunsaturated fat | 0.992g | 5.388g |
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| Tryptophan | 0.129mg |
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| Threonine | 0.312mg |
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| Isoleucine | 0.353mg |
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| Leucine | 0.671mg |
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| Lysine | 0.37mg |
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| Methionine | 0.163mg |
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| Phenylalanine | 0.488mg |
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| Valine | 0.444mg |
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| Histidine | 0.255mg |
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| Fructose | 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 | 0g | 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
45%
32%
Minerals Daily Need Coverage Score
81%
60%
Comparison summary
Which food is lower in Sugar?
Tortilla is lower in Sugar (difference - 22.41g)
Which food is lower in glycemic index?
Tortilla is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Tortilla is relatively richer in minerals
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 53mg)
Which food is lower in Saturated Fat?
Graham cracker is lower in Saturated Fat (difference - 3.245g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.