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  6. Pastry vs. Graham cracker

Pastry vs. Graham cracker — In-Depth Nutrition Comparison

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Significant differences between Pastry and Graham cracker

  • Pastry has more Selenium, and Vitamin B1, however, Graham cracker is richer in Manganese, Phosphorus, Iron, Vitamin B6, Vitamin B5, and Fiber.
  • Pastry covers your daily Saturated Fat needs 40% more than Graham cracker.
  • Graham cracker has 4 times less Selenium than Pastry. Pastry has 24.2µg of Selenium, while Graham cracker has 6.3µg.
  • Graham cracker contains less Saturated Fat.

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

Infographic

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

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.
Pastry
Pastry
2
:
8
Graham cracker
Graham cracker
Contains more Vitamin B1 +50.2%
Contains more Vitamin K +12.6%
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%
Equal in Vitamin B3 - 4.439
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%
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%
Contains more Vitamin B1 +50.2%
Contains more Vitamin K +12.6%
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%
Equal in Vitamin B3 - 4.439

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pastry Graham cracker
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 Pastry Graham cracker Opinion
Net carbs 43.6g 74.26g Graham cracker
Protein 7.3g 6.69g Pastry
Fats 38.1g 10.6g Pastry
Carbs 45.1g 77.66g Graham cracker
Calories 551kcal 430kcal Pastry
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 0.74g 24.85g Pastry
Fiber 1.5g 3.4g Graham cracker
Calcium 10mg 77mg Graham cracker
Iron 2.56mg 3.78mg Graham cracker
Magnesium 16mg 40mg Graham cracker
Phosphorus 60mg 185mg Graham cracker
Potassium 61mg 170mg Graham cracker
Sodium 249mg 459mg Pastry
Zinc 0.53mg 0.96mg Graham cracker
Copper 0.114mg 0.17mg Graham cracker
Manganese 0.488mg 1.019mg Graham cracker
Selenium 24.2µg 6.3µg Pastry
Vitamin A 1IU 2IU Graham cracker
Vitamin E 0.54mg 1.51mg Graham cracker
Vitamin B1 0.398mg 0.265mg Pastry
Vitamin B2 0.283mg 0.317mg Graham cracker
Vitamin B3 4.168mg 4.439mg Graham cracker
Vitamin B5 0mg 0.42mg Graham cracker
Vitamin B6 0.021mg 0.156mg Graham cracker
Folate 78µg 91µg Graham cracker
Vitamin K 16.1µg 14.3µg 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 9.643g 1.633g Graham cracker
Monounsaturated Fat 21.597g 2.509g Pastry
Polyunsaturated fat 4.894g 5.388g 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
Pastry Graham cracker
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
30%
Pastry
35%
Graham cracker
Minerals Daily Need Coverage Score
42%
Pastry
60%
Graham cracker

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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/nutrients
  2. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.