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  6. Graham cracker vs. Pecan pie

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

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How are Graham cracker and Pecan pie different?

  • Graham cracker is richer in Iron, Vitamin B3, Folate, Manganese, Phosphorus, and Vitamin B2, while Pecan pie is higher in Selenium, and Vitamin A RAE.
  • Pecan pie covers your daily need of Cholesterol 29% more than Graham cracker.
  • Graham cracker contains 5 times more Vitamin B3 than Pecan pie. Graham cracker contains 4.439mg of Vitamin B3, while Pecan pie contains 0.847mg.
  • Graham cracker is lower in Saturated Fat.

Cookies, graham crackers, plain or honey (includes cinnamon) and Pie, pecan, prepared from recipe types were used in this article.

Infographic

Graham cracker vs Pecan 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.
Graham cracker
Graham cracker
6
:
4
Pecan pie
Pecan pie
Contains more Calcium +140.6%
Contains more Iron +155.4%
Contains more Magnesium +53.8%
Contains more Phosphorus +96.8%
Contains more Potassium +27.8%
Contains more Manganese +43.1%
Contains less Sodium -42.9%
Contains more Copper +24.1%
Contains more Selenium +90.5%
Equal in Zinc - 1.02
Graham cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Pecan pie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 56% 19% 41% 12% 35% 28% 71% 93% 66%
Contains more Calcium +140.6%
Contains more Iron +155.4%
Contains more Magnesium +53.8%
Contains more Phosphorus +96.8%
Contains more Potassium +27.8%
Contains more Manganese +43.1%
Contains less Sodium -42.9%
Contains more Copper +24.1%
Contains more Selenium +90.5%
Equal in Zinc - 1.02

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
:
4
Pecan pie
Pecan pie
Contains more Vitamin B1 +41%
Contains more Vitamin B2 +76.1%
Contains more Vitamin B3 +424.1%
Contains more Vitamin B6 +160%
Contains more Folate +250%
Contains more Vitamin A +17750%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +14%
Contains more Vitamin B12 +∞%
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%
Pecan pie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 0% 0% 1% 47% 42% 16% 29% 14% 20% 22% 0%
Contains more Vitamin B1 +41%
Contains more Vitamin B2 +76.1%
Contains more Vitamin B3 +424.1%
Contains more Vitamin B6 +160%
Contains more Folate +250%
Contains more Vitamin A +17750%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +14%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Graham cracker
Graham cracker
3
:
2
Pecan pie
Pecan pie
Contains more Protein +36.5%
Contains more Carbs +48.8%
Contains more Other +38.3%
Contains more Fats +109.4%
Contains more Water +475.2%
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
Pecan pie
5% 22% 52% 20%
Protein: 4.9 g
Fats: 22.2 g
Carbs: 52.2 g
Water: 19.5 g
Other: 1.2 g
Contains more Protein +36.5%
Contains more Carbs +48.8%
Contains more Other +38.3%
Contains more Fats +109.4%
Contains more Water +475.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Graham cracker
Graham cracker
1
:
2
Pecan pie
Pecan pie
Contains less Saturated Fat -59.1%
Contains more Monounsaturated Fat +345.6%
Equal in Polyunsaturated fat - 5.71
Graham cracker
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Pecan pie
19% 54% 27%
Saturated Fat: 3.989 g
Monounsaturated Fat: 11.181 g
Polyunsaturated fat: 5.71 g
Contains less Saturated Fat -59.1%
Contains more Monounsaturated Fat +345.6%
Equal in Polyunsaturated fat - 5.71

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

All nutrients comparison - raw data values

Nutrient Graham cracker Pecan pie Opinion
Net carbs 74.26g 52.2g Graham cracker
Protein 6.69g 4.9g Graham cracker
Fats 10.6g 22.2g Pecan pie
Carbs 77.66g 52.2g Graham cracker
Calories 430kcal 412kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 24.85g Pecan pie
Fiber 3.4g Graham cracker
Calcium 77mg 32mg Graham cracker
Iron 3.78mg 1.48mg Graham cracker
Magnesium 40mg 26mg Graham cracker
Phosphorus 185mg 94mg Graham cracker
Potassium 170mg 133mg Graham cracker
Sodium 459mg 262mg Pecan pie
Zinc 0.96mg 1.02mg Pecan pie
Copper 0.17mg 0.211mg Pecan pie
Manganese 1.019mg 0.712mg Graham cracker
Selenium 6.3µg 12µg Pecan pie
Vitamin A 2IU 357IU Pecan pie
Vitamin A RAE 0µg 82µg Pecan pie
Vitamin E 1.51mg Graham cracker
Vitamin C 0mg 0.2mg Pecan pie
Vitamin B1 0.265mg 0.188mg Graham cracker
Vitamin B2 0.317mg 0.18mg Graham cracker
Vitamin B3 4.439mg 0.847mg Graham cracker
Vitamin B5 0.42mg 0.479mg Pecan pie
Vitamin B6 0.156mg 0.06mg Graham cracker
Folate 91µg 26µg Graham cracker
Vitamin B12 0µg 0.17µg Pecan pie
Vitamin K 14.3µg Graham cracker
Tryptophan 0.069mg Pecan pie
Threonine 0.189mg Pecan pie
Isoleucine 0.223mg Pecan pie
Leucine 0.372mg Pecan pie
Lysine 0.248mg Pecan pie
Methionine 0.125mg Pecan pie
Phenylalanine 0.25mg Pecan pie
Valine 0.255mg Pecan pie
Histidine 0.116mg Pecan pie
Cholesterol 0mg 87mg Graham cracker
Trans Fat 0.055g Pecan pie
Saturated Fat 1.633g 3.989g Graham cracker
Omega-3 - DHA 0g 0.008g Pecan pie
Omega-3 - EPA 0g 0.001g Pecan pie
Monounsaturated Fat 2.509g 11.181g Pecan pie
Polyunsaturated fat 5.388g 5.71g Pecan pie
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 Pecan 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
17%
Pecan pie
Minerals Daily Need Coverage Score
60%
Graham cracker
43%
Pecan pie

Comparison summary

Which food is lower in Sugar?
Pecan pie
Pecan pie is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Pecan pie
Pecan pie contains less Sodium (difference - 197mg)
Which food is lower in glycemic index?
Pecan pie
Pecan pie is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 87mg)
Which food is lower in Saturated Fat?
Graham cracker
Graham cracker is lower in Saturated Fat (difference - 2.356g)
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 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. Pecan pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172786/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.