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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 of Selenium 56% more than Graham cracker.
  • Tortilla contains 3 times more Calcium than Graham cracker. Tortilla contains 244mg of Calcium, while Graham cracker contains 77mg.
  • Graham cracker is lower in Saturated Fat.

Tortillas, ready-to-bake or -fry, whole wheat and Cookies, graham crackers, plain or honey (includes cinnamon) types were used in this article.

Infographic

Tortilla vs Graham cracker 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 73% 23% 99% 89% 52% 148% 67% 0% 202%
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 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.
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% 18% 0% 206% 67% 91% 0% 72% 0% 11% 104% 11%
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% 0.12% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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 C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.317mg
~equal in Vitamin B3 ~4.439mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 10% 46% 30% 4%
Protein: 9.76 g
Fats: 9.76 g
Carbs: 45.89 g
Water: 30.15 g
Other: 4.44 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 +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
55% 34% 11%
Saturated Fat: Sat. Fat 4.878 g
Monounsaturated Fat: Mono. Fat 3.062 g
Polyunsaturated fat: Poly. Fat 0.992 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 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.
Tortilla Graham cracker
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tortilla Graham cracker Opinion
Calories 310kcal 430kcal Graham cracker
Protein 9.76g 6.69g Tortilla
Fats 9.76g 10.6g Graham cracker
Net carbs 36.09g 74.26g Graham cracker
Carbs 45.89g 77.66g Graham cracker
Magnesium 85mg 40mg Tortilla
Calcium 244mg 77mg Tortilla
Potassium 262mg 170mg Tortilla
Iron 2.63mg 3.78mg Graham cracker
Sugar 2.44g 24.85g Tortilla
Fiber 9.8g 3.4g Tortilla
Copper 0.266mg 0.17mg Tortilla
Zinc 1.92mg 0.96mg Tortilla
Starch 46.56g Graham cracker
Phosphorus 346mg 185mg Tortilla
Sodium 512mg 459mg Graham cracker
Vitamin A 5IU 2IU Tortilla
Vitamin E 0.9mg 1.51mg Graham cracker
Manganese 1.019mg Graham cracker
Selenium 37µg 6.3µg Tortilla
Vitamin B1 0.823mg 0.265mg Tortilla
Vitamin B2 0.289mg 0.317mg Graham cracker
Vitamin B3 4.858mg 4.439mg Tortilla
Vitamin B5 0.42mg Graham cracker
Vitamin B6 0.312mg 0.156mg Tortilla
Vitamin K 4.5µg 14.3µg Graham cracker
Folate 138µg 91µg Tortilla
Trans Fat 0g 0.055g Tortilla
Choline 20mg 5.9mg Tortilla
Saturated Fat 4.878g 1.633g Graham cracker
Monounsaturated Fat 3.062g 2.509g Tortilla
Polyunsaturated fat 0.992g 5.388g Graham cracker
Tryptophan 0.129mg Tortilla
Threonine 0.312mg Tortilla
Isoleucine 0.353mg Tortilla
Leucine 0.671mg Tortilla
Lysine 0.37mg Tortilla
Methionine 0.163mg Tortilla
Phenylalanine 0.488mg Tortilla
Valine 0.444mg Tortilla
Histidine 0.255mg Tortilla
Fructose 0.99g Graham cracker
Omega-3 - ALA 0.599g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-6 - Eicosadienoic acid 0g 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tortilla Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Tortilla
32%
Graham cracker
Minerals Daily Need Coverage Score
81%
Tortilla
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Tortilla
Tortilla is lower in Sugar (difference - 22.41g)
Which food is lower in glycemic index?
Tortilla
Tortilla is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Tortilla
Tortilla is relatively richer in minerals
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 53mg)
Which food is lower in Saturated Fat?
Graham cracker
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.

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/174081/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.