Graham cracker vs. Puff pastry — In-Depth Nutrition Comparison
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The main differences between graham cracker and puff pastry
- Graham cracker has more manganese, phosphorus, iron, vitamin B6, folate, vitamin B5, and fiber; however, puff pastry has more selenium.
- Daily need coverage for selenium for puff pastry is 33% higher.
- Puff pastry is lower in sodium.
- Graham cracker has a higher glycemic index than puff pastry.
Food types used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Puff pastry, frozen, ready-to-bake, baked.
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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 | +150% |
| Contains more CalciumCalcium | +670% |
| Contains more PotassiumPotassium | +174.2% |
| Contains more IronIron | +45.4% |
| Contains more CopperCopper | +47.8% |
| Contains more ZincZinc | +77.8% |
| Contains more PhosphorusPhosphorus | +208.3% |
| Contains more ManganeseManganese | +105.9% |
| Contains less SodiumSodium | -44.9% |
| Contains more SeleniumSelenium | +288.9% |
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 EVitamin E | +174.5% |
| Contains more Vitamin B2Vitamin B2 | +22.9% |
| Contains more Vitamin B3Vitamin B3 | +16.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +721.1% |
| Contains more FolateFolate | +65.5% |
| Contains more Vitamin B1Vitamin B1 | +21.9% |
| Contains more Vitamin KVitamin K | +14% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 5.388g | 22.228g | 112% |
| Fats | 10.6g | 38.5g | 43% |
| Selenium | 6.3µg | 24.5µg | 33% |
| Manganese | 1.019mg | 0.495mg | 23% |
| Starch | 46.56g | 19% | |
| Phosphorus | 185mg | 60mg | 18% |
| Saturated fat | 1.633g | 5.502g | 18% |
| Monounsaturated fat | 2.509g | 8.828g | 16% |
| Iron | 3.78mg | 2.6mg | 15% |
| Carbs | 77.66g | 45.7g | 11% |
| Vitamin B6 | 0.156mg | 0.019mg | 11% |
| Sodium | 459mg | 253mg | 9% |
| Folate | 91µg | 55µg | 9% |
| Fiber | 3.4g | 1.5g | 8% |
| Vitamin B5 | 0.42mg | 0mg | 8% |
| Calcium | 77mg | 10mg | 7% |
| Calories | 430kcal | 558kcal | 6% |
| Magnesium | 40mg | 16mg | 6% |
| Copper | 0.17mg | 0.115mg | 6% |
| Vitamin E | 1.51mg | 0.55mg | 6% |
| Vitamin B1 | 0.265mg | 0.323mg | 5% |
| Vitamin B2 | 0.317mg | 0.258mg | 5% |
| Zinc | 0.96mg | 0.54mg | 4% |
| Vitamin B3 | 4.439mg | 3.8mg | 4% |
| Potassium | 170mg | 62mg | 3% |
| Vitamin K | 14.3µg | 16.3µg | 2% |
| Protein | 6.69g | 7.4g | 1% |
| Fructose | 0.99g | 1% | |
| Net carbs | 74.26g | 44.2g | N/A |
| Sugar | 24.85g | 0.75g | N/A |
| Trans fat | 0.055g | N/A | |
| Choline | 5.9mg | 6.2mg | 0% |
| Tryptophan | 0.086mg | 0% | |
| Threonine | 0.198mg | 0% | |
| Isoleucine | 0.275mg | 0% | |
| Leucine | 0.514mg | 0% | |
| Lysine | 0.144mg | 0% | |
| Methionine | 0.131mg | 0% | |
| Phenylalanine | 0.367mg | 0% | |
| Valine | 0.312mg | 0% | |
| Histidine | 0.158mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | 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:
7.4 g
Fats:
38.5 g
Carbs:
45.7 g
Water:
7.4 g
Other:
1 g
| Contains more CarbsCarbs | +69.9% |
| Contains more OtherOther | +66% |
| Contains more ProteinProtein | +10.6% |
| Contains more FatsFats | +263.2% |
| Contains more WaterWater | +118.3% |
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
5.502 g
Monounsaturated fat:
Mono. Fat
8.828 g
Polyunsaturated fat:
Poly. Fat
22.228 g
| Contains less Sat. FatSaturated fat | -70.3% |
| Contains more Mono. FatMonounsaturated fat | +251.9% |
| Contains more Poly. FatPolyunsaturated fat | +312.5% |
