Graham Crackers vs. Tortilla
Nutrition comparison of Graham Crackers and Tortilla
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
tortilla
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and tortilla:
- Both graham crackers and tortilla are high in calcium, calories, carbohydrates and dietary fiber.
- Graham cracker has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Graham cracker is an excellent source of iron.
- Tortilla has 72% less saturated fat than graham cracker.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Tortilla (Tortillas, ready-to-bake or -fry, corn) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both graham crackers and tortilla are high in calories. Graham cracker has 97% more calories than tortilla - graham cracker has 430 calories per 100 grams and tortilla has 218 calories.
For macronutrient ratios, graham crackers is lighter in protein, lighter in carbs and heavier in fat compared to tortilla per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for tortilla, 10:79:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Tortilla | |
|---|---|---|
| Protein | 6% | 10% |
| Carbohydrates | 72% | 79% |
| Fat | 22% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both graham crackers and tortilla are high in carbohydrates. Graham cracker has 74% more carbohydrates than tortilla - graham cracker has 77.7g of total carbs per 100 grams and tortilla has 44.6g of carbohydrates.
dietary fiber
Both graham crackers and tortilla are high in dietary fiber. Tortilla has 85% more dietary fiber than graham cracker - graham cracker has 3.4g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.
sugar
Graham cracker is high in sugar and tortilla has 96% less sugar than graham cracker - graham cracker has 24.9g of sugar per 100 grams and tortilla has 0.88g of sugar.
Protein
protein
Graham crackers and tortilla contain similar amounts of protein - graham cracker has 6.7g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Tortilla has 72% less saturated fat than graham cracker - graham cracker has 1.6g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
trans fat
Both graham crackers and tortilla are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and tortilla does not contain significant amounts.
Vitamins
Vitamin A
Tortilla and graham crackers contain similar amounts of Vitamin A - tortilla has 0.6ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Graham crackers and tortilla contain similar amounts of Vitamin E - graham cracker has 1.5mg of Vitamin E per 100 grams and tortilla has 0.28mg of Vitamin E.
Vitamin K
Graham cracker has more Vitamin K than tortilla - graham cracker has 14.3ug of Vitamin K per 100 grams and tortilla does not contain significant amounts.
The B Vitamins
Graham cracker has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both graham crackers and tortilla contain significant amounts of Vitamin B6.
| Graham Crackers | Tortilla | |
|---|---|---|
| Thiamin | 0.265 MG | 0.094 MG |
| Riboflavin | 0.317 MG | 0.065 MG |
| Niacin | 4.439 MG | 1.498 MG |
| Pantothenic acid | 0.42 MG | 0.109 MG |
| Vitamin B6 | 0.156 MG | 0.219 MG |
| Folate | 91 UG | 5 UG |
Minerals
calcium
Both graham crackers and tortilla are high in calcium. Graham cracker is very similar to graham cracker for calcium - graham cracker has 77mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 207% more iron than tortilla - graham cracker has 3.8mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Graham crackers and tortilla contain similar amounts of potassium - graham cracker has 170mg of potassium per 100 grams and tortilla has 186mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both graham crackers and tortilla contain small amounts of beta-carotene.
| Graham Crackers | Tortilla | |
|---|---|---|
| beta-carotene | 1 UG | 1 UG |
| lutein + zeaxanthin | 77 UG | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than tortilla per 100 grams.
| Graham Crackers | Tortilla | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.034 G |
| Total | 0.622 G | 0.034 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than tortilla per 100 grams.
| Graham Crackers | Tortilla | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 1.385 G |
| Total | 4.781 G | 1.385 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Tortilla (Tortillas, ready-to-bake or -fry, corn) .
Graham Crackers g
()
|
Daily Values (%) |
Tortilla g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does graham crackers or tortilla contain more calories in 100 grams?Both graham crackers and tortilla are high in calories. Graham cracker has 100% more calories than tortilla - graham cracker has 430 calories in 100g and tortilla has 218 calories.
Does graham crackers or tortilla have more carbohydrates?
By weight, both graham crackers and tortilla are high in carbohydrates. graham cracker has 70% more carbohydrates than tortilla - graham cracker has 77.7g of carbs for 100g and tortilla has 44.6g of carbohydrates.
Does graham crackers or tortilla contain more calcium?
Both graham crackers and tortilla are high in calcium. Graham cracker is very similar to graham cracker for calcium - graham cracker has 77mg of calcium in 100 grams and tortilla has 81mg of calcium.
Does graham crackers or tortilla contain more iron?
Graham cracker is an abundant source of iron and it has 210% more iron than tortilla - graham cracker has 3.8mg of iron in 100 grams and tortilla has 1.2mg of iron.