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  6. Graham cracker vs. Pastry

Graham cracker vs. Pastry — In-Depth Nutrition Comparison

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Significant differences between Graham cracker and Pastry

  • Graham cracker has more Manganese, Phosphorus, Iron, Vitamin B6, Vitamin B5, and Fiber, however, Pastry is richer in Selenium, and Vitamin B1.
  • Pastry covers your daily Saturated Fat needs 40% more than Graham cracker.
  • Pastry contains less Sodium.

Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Puff pastry, frozen, ready-to-bake.

Infographic

Graham cracker vs Pastry 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.
Graham cracker
Graham cracker
8
:
2
Pastry
Pastry
Contains more Calcium +670%
Contains more Iron +47.7%
Contains more Magnesium +150%
Contains more Phosphorus +208.3%
Contains more Potassium +178.7%
Contains more Zinc +81.1%
Contains more Copper +49.1%
Contains more Manganese +108.8%
Contains less Sodium -45.8%
Contains more Selenium +284.1%
Graham cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 96% 12% 26% 6% 33% 15% 38% 64% 132%
Contains more Calcium +670%
Contains more Iron +47.7%
Contains more Magnesium +150%
Contains more Phosphorus +208.3%
Contains more Potassium +178.7%
Contains more Zinc +81.1%
Contains more Copper +49.1%
Contains more Manganese +108.8%
Contains less Sodium -45.8%
Contains more Selenium +284.1%

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.
Graham cracker
Graham cracker
8
:
2
Pastry
Pastry
Contains more Vitamin A +100%
Contains more Vitamin E +179.6%
Contains more Vitamin B2 +12%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +642.9%
Contains more Folate +16.7%
Contains more Vitamin B1 +50.2%
Contains more Vitamin K +12.6%
Equal in Vitamin B3 - 4.168
Graham cracker
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%
Pastry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 100% 66% 79% 0% 5% 59% 0% 41%
Contains more Vitamin A +100%
Contains more Vitamin E +179.6%
Contains more Vitamin B2 +12%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +642.9%
Contains more Folate +16.7%
Contains more Vitamin B1 +50.2%
Contains more Vitamin K +12.6%
Equal in Vitamin B3 - 4.168

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Graham cracker
Graham cracker
2
:
3
Pastry
Pastry
Contains more Carbs +72.2%
Contains more Other +66%
Contains more Fats +259.4%
Contains more Water +150.7%
Equal in Protein - 7.3
Graham cracker
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Pastry
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more Carbs +72.2%
Contains more Other +66%
Contains more Fats +259.4%
Contains more Water +150.7%
Equal in Protein - 7.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Graham cracker
Graham cracker
2
:
1
Pastry
Pastry
Contains less Saturated Fat -83.1%
Contains more Polyunsaturated fat +10.1%
Contains more Monounsaturated Fat +760.8%
Equal in Polyunsaturated fat - 4.894
Graham cracker
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Pastry
27% 60% 14%
Saturated Fat: 9.643 g
Monounsaturated Fat: 21.597 g
Polyunsaturated fat: 4.894 g
Contains less Saturated Fat -83.1%
Contains more Polyunsaturated fat +10.1%
Contains more Monounsaturated Fat +760.8%
Equal in Polyunsaturated fat - 4.894

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

All nutrients comparison - raw data values

Nutrient Graham cracker Pastry Opinion
Net carbs 74.26g 43.6g Graham cracker
Protein 6.69g 7.3g Pastry
Fats 10.6g 38.1g Pastry
Carbs 77.66g 45.1g Graham cracker
Calories 430kcal 551kcal Pastry
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 24.85g 0.74g Pastry
Fiber 3.4g 1.5g Graham cracker
Calcium 77mg 10mg Graham cracker
Iron 3.78mg 2.56mg Graham cracker
Magnesium 40mg 16mg Graham cracker
Phosphorus 185mg 60mg Graham cracker
Potassium 170mg 61mg Graham cracker
Sodium 459mg 249mg Pastry
Zinc 0.96mg 0.53mg Graham cracker
Copper 0.17mg 0.114mg Graham cracker
Manganese 1.019mg 0.488mg Graham cracker
Selenium 6.3µg 24.2µg Pastry
Vitamin A 2IU 1IU Graham cracker
Vitamin E 1.51mg 0.54mg Graham cracker
Vitamin B1 0.265mg 0.398mg Pastry
Vitamin B2 0.317mg 0.283mg Graham cracker
Vitamin B3 4.439mg 4.168mg Graham cracker
Vitamin B5 0.42mg 0mg Graham cracker
Vitamin B6 0.156mg 0.021mg Graham cracker
Folate 91µg 78µg Graham cracker
Vitamin K 14.3µg 16.1µg Pastry
Tryptophan 0.085mg Pastry
Threonine 0.196mg Pastry
Isoleucine 0.272mg Pastry
Leucine 0.508mg Pastry
Lysine 0.142mg Pastry
Methionine 0.129mg Pastry
Phenylalanine 0.362mg Pastry
Valine 0.308mg Pastry
Histidine 0.156mg Pastry
Trans Fat 0.055g Pastry
Saturated Fat 1.633g 9.643g Graham cracker
Monounsaturated Fat 2.509g 21.597g Pastry
Polyunsaturated fat 5.388g 4.894g 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 Pastry
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
30%
Pastry
Minerals Daily Need Coverage Score
60%
Graham cracker
42%
Pastry

Comparison summary

Which food is lower in Sugar?
Pastry
Pastry is lower in Sugar (difference - 24.11g)
Which food contains less Sodium?
Pastry
Pastry contains less Sodium (difference - 210mg)
Which food is lower in glycemic index?
Pastry
Pastry is lower in glycemic index (difference - 15)
Which food is lower in Saturated Fat?
Graham cracker
Graham cracker is lower in Saturated Fat (difference - 8.01g)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.