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Graham cracker vs. Apple pie — In-Depth Nutrition Comparison

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What are the main differences between Graham cracker and Apple pie?

  • Apple pie has less Manganese, Iron, Phosphorus, Folate, Vitamin B3, Copper, Vitamin B2, Vitamin B1, and Vitamin B6 than Graham cracker.
  • Graham cracker's daily need coverage for Manganese is 36% higher.
  • Graham cracker has 23 times more Folate than Apple pie. Graham cracker has 91µg of Folate, while Apple pie has 4µg.
  • Graham cracker contains less Saturated Fat.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Pie, apple, commercially prepared, unenriched flour types in this comparison.

Infographic

Graham cracker vs Apple pie 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 Calcium +600%
Contains more Iron +212.4%
Contains more Magnesium +471.4%
Contains more Phosphorus +670.8%
Contains more Potassium +161.5%
Contains more Zinc +500%
Contains more Copper +269.6%
Contains more Manganese +459.9%
Contains less Sodium -42%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 46% 5% 11% 6% 35% 5% 16% 24% 0%
Contains more Calcium +600%
Contains more Iron +212.4%
Contains more Magnesium +471.4%
Contains more Phosphorus +670.8%
Contains more Potassium +161.5%
Contains more Zinc +500%
Contains more Copper +269.6%
Contains more Manganese +459.9%
Contains less Sodium -42%

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 B1 +97.8%
Contains more Vitamin B2 +100.6%
Contains more Vitamin B3 +295.3%
Contains more Vitamin B5 +252.9%
Contains more Vitamin B6 +310.5%
Contains more Folate +2175%
Contains more Vitamin A +6100%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 11% 34% 37% 22% 8% 9% 3% 2% 0%
Contains more Vitamin B1 +97.8%
Contains more Vitamin B2 +100.6%
Contains more Vitamin B3 +295.3%
Contains more Vitamin B5 +252.9%
Contains more Vitamin B6 +310.5%
Contains more Folate +2175%
Contains more Vitamin A +6100%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +252.1%
Contains more Carbs +128.4%
Contains more Other +84.4%
Contains more Water +1439.8%
Equal in Fats - 11
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more Protein +252.1%
Contains more Carbs +128.4%
Contains more Other +84.4%
Contains more Water +1439.8%
Equal in Fats - 11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -57%
Contains more Polyunsaturated fat +145.1%
Contains more Monounsaturated Fat +74.9%
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
37% 42% 21%
Saturated Fat: 3.797 g
Monounsaturated Fat: 4.388 g
Polyunsaturated fat: 2.198 g
Contains less Saturated Fat -57%
Contains more Polyunsaturated fat +145.1%
Contains more Monounsaturated Fat +74.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Graham cracker Apple pie
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Apple pie Opinion
Net carbs 74.26g 32.4g Graham cracker
Protein 6.69g 1.9g Graham cracker
Fats 10.6g 11g Apple pie
Carbs 77.66g 34g Graham cracker
Calories 430kcal 237kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 24.85g Apple pie
Fiber 3.4g 1.6g Graham cracker
Calcium 77mg 11mg Graham cracker
Iron 3.78mg 1.21mg Graham cracker
Magnesium 40mg 7mg Graham cracker
Phosphorus 185mg 24mg Graham cracker
Potassium 170mg 65mg Graham cracker
Sodium 459mg 266mg Apple pie
Zinc 0.96mg 0.16mg Graham cracker
Copper 0.17mg 0.046mg Graham cracker
Manganese 1.019mg 0.182mg Graham cracker
Selenium 6.3µg Graham cracker
Vitamin A 2IU 124IU Apple pie
Vitamin A RAE 0µg 29µg Apple pie
Vitamin E 1.51mg Graham cracker
Vitamin C 0mg 3.2mg Apple pie
Vitamin B1 0.265mg 0.134mg Graham cracker
Vitamin B2 0.317mg 0.158mg Graham cracker
Vitamin B3 4.439mg 1.123mg Graham cracker
Vitamin B5 0.42mg 0.119mg Graham cracker
Vitamin B6 0.156mg 0.038mg Graham cracker
Folate 91µg 4µg Graham cracker
Vitamin B12 0µg 0.01µg Apple pie
Vitamin K 14.3µg Graham cracker
Tryptophan 0.026mg Apple pie
Threonine 0.054mg Apple pie
Isoleucine 0.073mg Apple pie
Leucine 0.129mg Apple pie
Lysine 0.07mg Apple pie
Methionine 0.032mg Apple pie
Phenylalanine 0.088mg Apple pie
Valine 0.084mg Apple pie
Histidine 0.038mg Apple pie
Trans Fat 0.055g Apple pie
Saturated Fat 1.633g 3.797g Graham cracker
Monounsaturated Fat 2.509g 4.388g Apple pie
Polyunsaturated fat 5.388g 2.198g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Apple pie
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Graham cracker
11%
Apple pie
Minerals Daily Need Coverage Score
60%
Graham cracker
15%
Apple pie

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is lower in Saturated Fat?
Graham cracker
Graham cracker is lower in Saturated Fat (difference - 2.164g)
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Apple pie
Apple pie is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Apple pie
Apple pie contains less Sodium (difference - 193mg)
Which food is lower in glycemic index?
Apple pie
Apple pie is lower in glycemic index (difference - 33)
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 ($)

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.