Graham cracker vs. Pie crust — In-Depth Nutrition Comparison
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A recap on differences between Graham cracker and Pie crust
- Graham cracker has more Manganese, Iron, Phosphorus, Vitamin B3, Copper, and Vitamin B2, however, Pie crust is higher in Selenium, and Vitamin B1.
- Pie crust covers your daily Saturated Fat needs 32% more than Graham cracker.
- Pie crust contains 3 times less Manganese than Graham cracker. Graham cracker contains 1.019mg of Manganese, while Pie crust contains 0.315mg.
- Graham cracker has less Sodium.
Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Pie crust, standard-type, dry mix.
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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
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Calcium
+26.2%
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Iron
+70.3%
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Magnesium
+166.7%
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Phosphorus
+115.1%
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Potassium
+165.6%
Contains
less
Sodium
-39%
Contains
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Zinc
+140%
Contains
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Copper
+126.7%
Contains
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Manganese
+223.5%
Contains
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Selenium
+263.5%
Contains
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Calcium
+26.2%
Contains
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Iron
+70.3%
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Magnesium
+166.7%
Contains
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Phosphorus
+115.1%
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Potassium
+165.6%
Contains
less
Sodium
-39%
Contains
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Zinc
+140%
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Copper
+126.7%
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Manganese
+223.5%
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Selenium
+263.5%
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
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Vitamin A
+∞%
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Vitamin B2
+48.8%
Contains
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Vitamin B3
+62.8%
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Vitamin B5
+56.7%
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Vitamin B6
+143.8%
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Vitamin B1
+47.9%
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Folate
+14.3%
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Vitamin A
+∞%
Contains
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Vitamin B2
+48.8%
Contains
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Vitamin B3
+62.8%
Contains
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Vitamin B5
+56.7%
Contains
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Vitamin B6
+143.8%
Contains
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Vitamin B1
+47.9%
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Folate
+14.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+49.1%
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Fats
+196.2%
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Water
+124.2%
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Other
+20.5%
Equal in Protein - 6.9
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
6.9 g
Fats:
31.4 g
Carbs:
52.1 g
Water:
7.6 g
Other:
2 g
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Carbs
+49.1%
Contains
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Fats
+196.2%
Contains
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Water
+124.2%
Contains
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Other
+20.5%
Equal in Protein - 6.9
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-79.5%
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Polyunsaturated fat
+35.8%
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Monounsaturated Fat
+612.9%
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
7.974 g
Monounsaturated Fat:
17.887 g
Polyunsaturated fat:
3.968 g
Contains
less
Saturated Fat
-79.5%
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Polyunsaturated fat
+35.8%
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Monounsaturated Fat
+612.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 74.26g | 52.1g |
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| Protein | 6.69g | 6.9g |
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| Fats | 10.6g | 31.4g |
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| Carbs | 77.66g | 52.1g |
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| Calories | 430kcal | 518kcal |
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| Starch | 46.56g |
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| Fructose | 0.99g |
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| Sugar | 24.85g |
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| Fiber | 3.4g |
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| Calcium | 77mg | 61mg |
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| Iron | 3.78mg | 2.22mg |
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| Magnesium | 40mg | 15mg |
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| Phosphorus | 185mg | 86mg |
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| Potassium | 170mg | 64mg |
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| Sodium | 459mg | 753mg |
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| Zinc | 0.96mg | 0.4mg |
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| Copper | 0.17mg | 0.075mg |
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| Manganese | 1.019mg | 0.315mg |
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| Selenium | 6.3µg | 22.9µg |
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| Vitamin A | 2IU | 0IU |
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| Vitamin E | 1.51mg |
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| Vitamin B1 | 0.265mg | 0.392mg |
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| Vitamin B2 | 0.317mg | 0.213mg |
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| Vitamin B3 | 4.439mg | 2.727mg |
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| Vitamin B5 | 0.42mg | 0.268mg |
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| Vitamin B6 | 0.156mg | 0.064mg |
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| Folate | 91µg | 104µg |
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| Vitamin K | 14.3µg |
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| Tryptophan | 0.08mg |
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| Threonine | 0.184mg |
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| Isoleucine | 0.255mg |
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| Leucine | 0.476mg |
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| Lysine | 0.133mg |
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| Methionine | 0.121mg |
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| Phenylalanine | 0.339mg |
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| Valine | 0.289mg |
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| Histidine | 0.146mg |
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| Trans Fat | 0.055g |
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| Saturated Fat | 1.633g | 7.974g |
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| Monounsaturated Fat | 2.509g | 17.887g |
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| Polyunsaturated fat | 5.388g | 3.968g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-3 - ALA | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
60%
45%
Comparison summary
Which food is lower in Sugar?
Pie crust is lower in Sugar (difference - 24.85g)
Which food is lower in glycemic index?
Pie crust is lower in glycemic index (difference - 74)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 294mg)
Which food is lower in Saturated Fat?
Graham cracker is lower in Saturated Fat (difference - 6.341g)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)