Graham cracker vs. Paratha — In-Depth Nutrition Comparison
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How are graham cracker and paratha different?
- Graham cracker is higher in iron, folate, vitamin B2, vitamin B3, vitamin B1, carbs, phosphorus, and vitamin K; however, paratha is richer in fiber.
- Daily need coverage for iron for graham cracker is 27% higher.
- Graham cracker contains 9 times more folate than paratha. While graham cracker contains 91µg of folate, paratha contains only 10µg.
- Graham cracker has less saturated fat.
- Paratha has a lower glycemic index (53) than graham cracker (74).
Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, paratha, whole wheat, commercially prepared, frozen are the varieties used in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +208% |
| Contains more PotassiumPotassium | +22.3% |
| Contains more IronIron | +134.8% |
| Contains more CopperCopper | +16.4% |
| Contains more ZincZinc | +17.1% |
| Contains more PhosphorusPhosphorus | +54.2% |
| Contains more SeleniumSelenium | +12.7% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +11.9% |
| Contains more Vitamin B1Vitamin B1 | +140.9% |
| Contains more Vitamin B2Vitamin B2 | +317.1% |
| Contains more Vitamin B3Vitamin B3 | +142.6% |
| Contains more Vitamin B6Vitamin B6 | +95% |
| Contains more Vitamin KVitamin K | +320.6% |
| Contains more FolateFolate | +810% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +10.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Omega-3 (ALA) | 0.599g | 0.064g | 33% |
| Iron | 3.78mg | 1.61mg | 27% |
| Fiber | 3.4g | 9.6g | 25% |
| Folate | 91µg | 10µg | 20% |
| Vitamin B2 | 0.317mg | 0.076mg | 19% |
| Saturated fat | 1.633g | 5.826g | 19% |
| Polyunsaturated fat | 5.388g | 2.484g | 19% |
| Vitamin B3 | 4.439mg | 1.83mg | 16% |
| Omega-6 (Linoleic acid) | 4.735g | 2.386g | 14% |
| Vitamin B1 | 0.265mg | 0.11mg | 13% |
| Carbs | 77.66g | 45.35g | 11% |
| Phosphorus | 185mg | 120mg | 9% |
| Vitamin K | 14.3µg | 3.4µg | 9% |
| Starch | 46.56g | 31.5g | 6% |
| Vitamin B6 | 0.156mg | 0.08mg | 6% |
| Calories | 430kcal | 326kcal | 5% |
| Calcium | 77mg | 25mg | 5% |
| Fats | 10.6g | 13.2g | 4% |
| Copper | 0.17mg | 0.146mg | 3% |
| Monounsaturated fat | 2.509g | 3.837g | 3% |
| Manganese | 1.019mg | 1.054mg | 2% |
| Protein | 6.69g | 6.36g | 1% |
| Magnesium | 40mg | 37mg | 1% |
| Potassium | 170mg | 139mg | 1% |
| Zinc | 0.96mg | 0.82mg | 1% |
| Vitamin E | 1.51mg | 1.35mg | 1% |
| Selenium | 6.3µg | 7.1µg | 1% |
| Vitamin B5 | 0.42mg | 0.465mg | 1% |
| Fructose | 0.99g | 0.35g | 1% |
| Protein per 100 calories | 1.6g | 2g | N/A |
| Calories per 10 g protein | 643kcal | 513kcal | N/A |
| Weight per 100 calories | 23g | 31g | N/A |
| Unsaturated / Saturated Fat ratio | 4.8 | 1.1 | N/A |
| Net carbs | 74.26g | 35.75g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 24.85g | 4.15g | N/A |
| Sodium | 459mg | 452mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Trans fat | 0.055g | 0.034g | N/A |
| Choline | 5.9mg | 6.3mg | 0% |
| Omega-3 (Eicosatrienoic acid) | 0g | 0.003g | N/A |
| Omega-6 (Gamma-linolenic acid) | 0.024g | 0.006g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.004g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
6.36 g
Fats:
13.2 g
Carbs:
45.35 g
Water:
33.5 g
Other:
1.59 g
| Contains more CarbsCarbs | +71.2% |
| Contains more FatsFats | +24.5% |
| Contains more WaterWater | +888.2% |
~equal in
Protein
~6.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated fat:
Sat. Fat
5.826 g
Monounsaturated fat:
Mono. Fat
3.837 g
Polyunsaturated fat:
Poly. Fat
2.484 g
| Contains less Sat. FatSaturated fat | -72% |
| Contains more Poly. FatPolyunsaturated fat | +116.9% |
| Contains more Mono. FatMonounsaturated fat | +52.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
31.5 g
Sucrose:
1.75 g
Glucose:
0.35 g
Fructose:
0.35 g
Lactose:
0 g
Maltose:
1.7 g
Galactose:
0 g
| Contains more StarchStarch | +47.8% |
| Contains more SucroseSucrose | +1204% |
| Contains more GlucoseGlucose | +197.1% |
| Contains more FructoseFructose | +182.9% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
