Tortilla vs. Graham cracker — In-Depth Nutrition Comparison
Compare
How are tortillas and graham cracker different?
- Tortillas are richer in selenium, vitamin B1, fiber, phosphorus, calcium, vitamin B6, folate, and magnesium, while graham cracker is higher in iron.
- Tortillas cover your daily need for selenium, 56% more than graham cracker.
- Tortillas contain 3 times more calcium than graham cracker. Tortillas contain 244mg of calcium, while graham cracker contains 77mg.
- Graham cracker is lower in saturated fat.
- Graham cracker has a higher glycemic index (74) than tortillas (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
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.
| 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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 37µg | 6.3µg | 56% |
| Vitamin B1 | 0.823mg | 0.265mg | 47% |
| Manganese | 1.019mg | 44% | |
| Polyunsaturated fat | 0.992g | 5.388g | 29% |
| Fiber | 9.8g | 3.4g | 26% |
| Phosphorus | 346mg | 185mg | 23% |
| Starch | 46.56g | 19% | |
| Calcium | 244mg | 77mg | 17% |
| Saturated fat | 4.878g | 1.633g | 15% |
| Iron | 2.63mg | 3.78mg | 14% |
| Folate | 138µg | 91µg | 12% |
| Vitamin B6 | 0.312mg | 0.156mg | 12% |
| Carbs | 45.89g | 77.66g | 11% |
| Magnesium | 85mg | 40mg | 11% |
| Copper | 0.266mg | 0.17mg | 11% |
| Zinc | 1.92mg | 0.96mg | 9% |
| Vitamin B5 | 0.42mg | 8% | |
| Vitamin K | 4.5µg | 14.3µg | 8% |
| Protein | 9.76g | 6.69g | 6% |
| Calories | 310kcal | 430kcal | 6% |
| Vitamin E | 0.9mg | 1.51mg | 4% |
| Potassium | 262mg | 170mg | 3% |
| Choline | 20mg | 5.9mg | 3% |
| Vitamin B3 | 4.858mg | 4.439mg | 3% |
| Vitamin B2 | 0.289mg | 0.317mg | 2% |
| Sodium | 512mg | 459mg | 2% |
| Fructose | 0.99g | 1% | |
| Monounsaturated fat | 3.062g | 2.509g | 1% |
| Fats | 9.76g | 10.6g | 1% |
| Net carbs | 36.09g | 74.26g | N/A |
| Sugar | 2.44g | 24.85g | N/A |
| Trans fat | 0g | 0.055g | N/A |
| Tryptophan | 0.129mg | 0% | |
| Threonine | 0.312mg | 0% | |
| Isoleucine | 0.353mg | 0% | |
| Leucine | 0.671mg | 0% | |
| Lysine | 0.37mg | 0% | |
| Methionine | 0.163mg | 0% | |
| Phenylalanine | 0.488mg | 0% | |
| Valine | 0.444mg | 0% | |
| Histidine | 0.255mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 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
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% |
