Graham cracker vs. Puff pastry — In-Depth Nutrition Comparison
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The main differences between Graham cracker and Puff pastry
- Graham cracker has more Manganese, Phosphorus, Iron, Vitamin B6, Folate, Vitamin B5, and Fiber, however, Puff pastry has more Selenium.
- Daily need coverage for Selenium from Puff pastry is 33% higher.
- Puff pastry is lower in Sodium.
Food types used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Puff pastry, frozen, ready-to-bake, baked.
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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
+670%
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Iron
+45.4%
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Magnesium
+150%
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Phosphorus
+208.3%
Contains
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Potassium
+174.2%
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Zinc
+77.8%
Contains
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Copper
+47.8%
Contains
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Manganese
+105.9%
Contains
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Sodium
-44.9%
Contains
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Selenium
+288.9%
Contains
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Calcium
+670%
Contains
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Iron
+45.4%
Contains
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Magnesium
+150%
Contains
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Phosphorus
+208.3%
Contains
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Potassium
+174.2%
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Zinc
+77.8%
Contains
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Copper
+47.8%
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Manganese
+105.9%
Contains
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Sodium
-44.9%
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Selenium
+288.9%
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
+100%
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Vitamin E
+174.5%
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Vitamin B2
+22.9%
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Vitamin B3
+16.8%
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Vitamin B5
+∞%
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Vitamin B6
+721.1%
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Folate
+65.5%
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Vitamin B1
+21.9%
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Vitamin K
+14%
Contains
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Vitamin A
+100%
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Vitamin E
+174.5%
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Vitamin B2
+22.9%
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Vitamin B3
+16.8%
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Vitamin B5
+∞%
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Vitamin B6
+721.1%
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Folate
+65.5%
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Vitamin B1
+21.9%
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Vitamin K
+14%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+69.9%
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Other
+66%
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Protein
+10.6%
Contains
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Fats
+263.2%
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Water
+118.3%
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
7.4 g
Fats:
38.5 g
Carbs:
45.7 g
Water:
7.4 g
Other:
1 g
Contains
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Carbs
+69.9%
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Other
+66%
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Protein
+10.6%
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Fats
+263.2%
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Water
+118.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-70.3%
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Monounsaturated Fat
+251.9%
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Polyunsaturated fat
+312.5%
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
5.502 g
Monounsaturated Fat:
8.828 g
Polyunsaturated fat:
22.228 g
Contains
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Saturated Fat
-70.3%
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Monounsaturated Fat
+251.9%
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Polyunsaturated fat
+312.5%
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 Sodium |
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| Lower in Glycemic Index |
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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 | 44.2g |
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| Protein | 6.69g | 7.4g |
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| Fats | 10.6g | 38.5g |
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| Carbs | 77.66g | 45.7g |
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| Calories | 430kcal | 558kcal |
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| Starch | 46.56g |
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| Fructose | 0.99g |
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| Sugar | 24.85g | 0.75g |
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| Fiber | 3.4g | 1.5g |
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| Calcium | 77mg | 10mg |
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| Iron | 3.78mg | 2.6mg |
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| Magnesium | 40mg | 16mg |
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| Phosphorus | 185mg | 60mg |
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| Potassium | 170mg | 62mg |
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| Sodium | 459mg | 253mg |
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| Zinc | 0.96mg | 0.54mg |
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| Copper | 0.17mg | 0.115mg |
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| Manganese | 1.019mg | 0.495mg |
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| Selenium | 6.3µg | 24.5µg |
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| Vitamin A | 2IU | 1IU |
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| Vitamin E | 1.51mg | 0.55mg |
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| Vitamin B1 | 0.265mg | 0.323mg |
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| Vitamin B2 | 0.317mg | 0.258mg |
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| Vitamin B3 | 4.439mg | 3.8mg |
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| Vitamin B5 | 0.42mg | 0mg |
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| Vitamin B6 | 0.156mg | 0.019mg |
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| Folate | 91µg | 55µg |
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| Vitamin K | 14.3µg | 16.3µg |
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| Tryptophan | 0.086mg |
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| Threonine | 0.198mg |
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| Isoleucine | 0.275mg |
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| Leucine | 0.514mg |
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| Lysine | 0.144mg |
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| Methionine | 0.131mg |
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| Phenylalanine | 0.367mg |
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| Valine | 0.312mg |
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| Histidine | 0.158mg |
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| Trans Fat | 0.055g |
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| Saturated Fat | 1.633g | 5.502g |
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| Monounsaturated Fat | 2.509g | 8.828g |
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| Polyunsaturated fat | 5.388g | 22.228g |
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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%
43%
Comparison summary
Which food is lower in Sugar?
Puff pastry is lower in Sugar (difference - 24.1g)
Which food contains less Sodium?
Puff pastry contains less Sodium (difference - 206mg)
Which food is lower in glycemic index?
Puff pastry is lower in glycemic index (difference - 18)
Which food is lower in Saturated Fat?
Graham cracker is lower in Saturated Fat (difference - 3.869g)
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 ($)