Pancake vs. Graham cracker — In-Depth Nutrition Comparison
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What are the main differences between Pancake and Graham cracker?
- Pancake is richer in Selenium, Calcium, and Vitamin B12, yet Graham cracker is richer in Manganese, Iron, Vitamin B3, Copper, Folate, and Vitamin B6.
- Graham cracker's daily need coverage for Manganese is 36% higher.
We used Pancakes, plain, prepared from recipe and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.
Infographic
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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
+184.4%
Contains
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Selenium
+136.5%
Contains
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Iron
+110%
Contains
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Magnesium
+150%
Contains
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Phosphorus
+16.4%
Contains
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Potassium
+28.8%
Contains
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Zinc
+71.4%
Contains
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Copper
+246.9%
Contains
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Manganese
+409.5%
Equal in Sodium - 459
Contains
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Calcium
+184.4%
Contains
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Selenium
+136.5%
Contains
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Iron
+110%
Contains
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Magnesium
+150%
Contains
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Phosphorus
+16.4%
Contains
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Potassium
+28.8%
Contains
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Zinc
+71.4%
Contains
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Copper
+246.9%
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Manganese
+409.5%
Equal in Sodium - 459
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.
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Contains
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Vitamin A
+9700%
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Vitamin C
+∞%
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Vitamin B12
+∞%
Contains
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Vitamin B1
+31.8%
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Vitamin B2
+12.8%
Contains
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Vitamin B3
+183.3%
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Vitamin B6
+239.1%
Contains
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Folate
+139.5%
Equal in Vitamin B5 - 0.42
Contains
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Vitamin A
+9700%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin B1
+31.8%
Contains
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Vitamin B2
+12.8%
Contains
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Vitamin B3
+183.3%
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Vitamin B6
+239.1%
Contains
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Folate
+139.5%
Equal in Vitamin B5 - 0.42
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+1460.5%
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Other
+62.7%
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Carbs
+174.4%
Equal in Protein - 6.69
Equal in Fats - 10.6
Protein:
6.4 g
Fats:
9.7 g
Carbs:
28.3 g
Water:
52.9 g
Other:
2.7 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Contains
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Water
+1460.5%
Contains
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Other
+62.7%
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Carbs
+174.4%
Equal in Protein - 6.69
Equal in Fats - 10.6
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-23%
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Polyunsaturated fat
+21.2%
Equal in Monounsaturated Fat - 2.509
Saturated Fat:
2.122 g
Monounsaturated Fat:
2.474 g
Polyunsaturated fat:
4.447 g
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Contains
less
Saturated Fat
-23%
Contains
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Polyunsaturated fat
+21.2%
Equal in Monounsaturated Fat - 2.509
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 Cholesterol |
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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 price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 28.3g | 74.26g |
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| Protein | 6.4g | 6.69g |
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| Fats | 9.7g | 10.6g |
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| Carbs | 28.3g | 77.66g |
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| Calories | 227kcal | 430kcal |
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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 | 219mg | 77mg |
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| Iron | 1.8mg | 3.78mg |
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| Magnesium | 16mg | 40mg |
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| Phosphorus | 159mg | 185mg |
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| Potassium | 132mg | 170mg |
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| Sodium | 439mg | 459mg |
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| Zinc | 0.56mg | 0.96mg |
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| Copper | 0.049mg | 0.17mg |
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| Manganese | 0.2mg | 1.019mg |
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| Selenium | 14.9µg | 6.3µg |
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| Vitamin A | 196IU | 2IU |
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| Vitamin A RAE | 54µg | 0µg |
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| Vitamin E | 1.51mg |
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| Vitamin C | 0.3mg | 0mg |
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| Vitamin B1 | 0.201mg | 0.265mg |
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| Vitamin B2 | 0.281mg | 0.317mg |
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| Vitamin B3 | 1.567mg | 4.439mg |
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| Vitamin B5 | 0.405mg | 0.42mg |
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| Vitamin B6 | 0.046mg | 0.156mg |
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| Folate | 38µg | 91µg |
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| Vitamin B12 | 0.22µg | 0µg |
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| Vitamin K | 14.3µg |
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| Tryptophan | 0.08mg |
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| Threonine | 0.237mg |
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| Isoleucine | 0.297mg |
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| Leucine | 0.513mg |
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| Lysine | 0.321mg |
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| Methionine | 0.147mg |
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| Phenylalanine | 0.319mg |
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| Valine | 0.335mg |
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| Histidine | 0.152mg |
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| Cholesterol | 59mg | 0mg |
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| Trans Fat | 0.055g |
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| Saturated Fat | 2.122g | 1.633g |
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| Omega-3 - DHA | 0.005g | 0g |
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| Monounsaturated Fat | 2.474g | 2.509g |
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| Polyunsaturated fat | 4.447g | 5.388g |
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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
21%
35%
Minerals Daily Need Coverage Score
42%
60%
Comparison summary
Which food is lower in Sugar?
Pancake is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Pancake contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Pancake is lower in glycemic index (difference - 8)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Graham cracker is lower in Saturated Fat (difference - 0.489g)
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 is cheaper?
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The foods are relatively equal in price ($)