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Graham cracker vs. Croissant — In-Depth Nutrition Comparison

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Important differences between Graham cracker and Croissant

  • Graham cracker has more Manganese, Iron, Vitamin B3, Phosphorus, and Vitamin K, however, Croissant has more Selenium, Vitamin A RAE, and Vitamin B1.
  • Croissant's daily need coverage for Saturated Fat is 50% more.
  • Graham cracker has 8 times more Vitamin K than Croissant. Graham cracker has 14.3µg of Vitamin K, while Croissant has 1.8µg.
  • Graham cracker is lower in Saturated Fat.

The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Croissants, butter.

Infographic

Graham cracker vs Croissant 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 +108.1%
Contains more Iron +86.2%
Contains more Magnesium +150%
Contains more Phosphorus +76.2%
Contains more Potassium +44.1%
Contains more Zinc +28%
Contains more Copper +112.5%
Contains more Manganese +208.8%
Contains more Selenium +260.3%
Equal in Sodium - 467
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 12% 77% 12% 45% 11% 61% 21% 27% 44% 124%
Contains more Calcium +108.1%
Contains more Iron +86.2%
Contains more Magnesium +150%
Contains more Phosphorus +76.2%
Contains more Potassium +44.1%
Contains more Zinc +28%
Contains more Copper +112.5%
Contains more Manganese +208.8%
Contains more Selenium +260.3%
Equal in Sodium - 467

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 E +79.8%
Contains more Vitamin B2 +31.5%
Contains more Vitamin B3 +102.9%
Contains more Vitamin B6 +169%
Contains more Vitamin K +694.4%
Contains more Vitamin A +37100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +46.4%
Contains more Vitamin B5 +105%
Contains more Vitamin B12 +∞%
Equal in Folate - 88
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 45% 17% 0% 1% 97% 56% 42% 52% 14% 66% 20% 5%
Contains more Vitamin E +79.8%
Contains more Vitamin B2 +31.5%
Contains more Vitamin B3 +102.9%
Contains more Vitamin B6 +169%
Contains more Vitamin K +694.4%
Contains more Vitamin A +37100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +46.4%
Contains more Vitamin B5 +105%
Contains more Vitamin B12 +∞%
Equal in Folate - 88

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +69.6%
Contains more Protein +22.6%
Contains more Fats +98.1%
Contains more Water +584.4%
Equal in Other - 1.8
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 g
Contains more Carbs +69.6%
Contains more Protein +22.6%
Contains more Fats +98.1%
Contains more Water +584.4%
Equal in Other - 1.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -86%
Contains more Polyunsaturated fat +392.5%
Contains more Monounsaturated Fat +120.2%
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
64% 30% 6%
Saturated Fat: 11.659 g
Monounsaturated Fat: 5.525 g
Polyunsaturated fat: 1.094 g
Contains less Saturated Fat -86%
Contains more Polyunsaturated fat +392.5%
Contains more Monounsaturated Fat +120.2%

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 Croissant
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Croissant Opinion
Net carbs 74.26g 43.2g Graham cracker
Protein 6.69g 8.2g Croissant
Fats 10.6g 21g Croissant
Carbs 77.66g 45.8g Graham cracker
Calories 430kcal 406kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 24.85g 11.26g Croissant
Fiber 3.4g 2.6g Graham cracker
Calcium 77mg 37mg Graham cracker
Iron 3.78mg 2.03mg Graham cracker
Magnesium 40mg 16mg Graham cracker
Phosphorus 185mg 105mg Graham cracker
Potassium 170mg 118mg Graham cracker
Sodium 459mg 467mg Graham cracker
Zinc 0.96mg 0.75mg Graham cracker
Copper 0.17mg 0.08mg Graham cracker
Manganese 1.019mg 0.33mg Graham cracker
Selenium 6.3µg 22.7µg Croissant
Vitamin A 2IU 744IU Croissant
Vitamin A RAE 0µg 206µg Croissant
Vitamin E 1.51mg 0.84mg Graham cracker
Vitamin C 0mg 0.2mg Croissant
Vitamin B1 0.265mg 0.388mg Croissant
Vitamin B2 0.317mg 0.241mg Graham cracker
Vitamin B3 4.439mg 2.188mg Graham cracker
Vitamin B5 0.42mg 0.861mg Croissant
Vitamin B6 0.156mg 0.058mg Graham cracker
Folate 91µg 88µg Graham cracker
Vitamin B12 0µg 0.16µg Croissant
Vitamin K 14.3µg 1.8µg Graham cracker
Tryptophan 0.099mg Croissant
Threonine 0.284mg Croissant
Isoleucine 0.365mg Croissant
Leucine 0.623mg Croissant
Lysine 0.329mg Croissant
Methionine 0.175mg Croissant
Phenylalanine 0.416mg Croissant
Valine 0.41mg Croissant
Histidine 0.187mg Croissant
Cholesterol 0mg 67mg Graham cracker
Trans Fat 0.055g Croissant
Saturated Fat 1.633g 11.659g Graham cracker
Omega-3 - DHA 0g 0.002g Croissant
Omega-3 - EPA 0g 0.003g Croissant
Monounsaturated Fat 2.509g 5.525g Croissant
Polyunsaturated fat 5.388g 1.094g 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 Croissant
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
34%
Croissant
Minerals Daily Need Coverage Score
60%
Graham cracker
43%
Croissant

Comparison summary

Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Graham cracker
Graham cracker is lower in Saturated Fat (difference - 10.026g)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is lower in Sugar?
Croissant
Croissant is lower in Sugar (difference - 13.59g)
Which food is lower in glycemic index?
Croissant
Croissant is lower in glycemic index (difference - 18)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.