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

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How are Pecan pie and Graham cracker different?

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

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

Infographic

Pecan pie vs Graham cracker 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 less Sodium -42.9%
Contains more Copper +24.1%
Contains more Selenium +90.5%
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%
Equal in Zinc - 0.96
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 56% 19% 41% 12% 35% 28% 71% 93% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Contains less Sodium -42.9%
Contains more Copper +24.1%
Contains more Selenium +90.5%
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%
Equal in Zinc - 0.96

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 more Vitamin A +17750%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +14%
Contains more Vitamin B12 +∞%
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%
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%
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 A +17750%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +14%
Contains more Vitamin B12 +∞%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pecan pie Graham cracker
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 Pecan pie Graham cracker Opinion
Net carbs 52.2g 74.26g Graham cracker
Protein 4.9g 6.69g Graham cracker
Fats 22.2g 10.6g Pecan pie
Carbs 52.2g 77.66g Graham cracker
Calories 412kcal 430kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 24.85g Pecan pie
Fiber 3.4g Graham cracker
Calcium 32mg 77mg Graham cracker
Iron 1.48mg 3.78mg Graham cracker
Magnesium 26mg 40mg Graham cracker
Phosphorus 94mg 185mg Graham cracker
Potassium 133mg 170mg Graham cracker
Sodium 262mg 459mg Pecan pie
Zinc 1.02mg 0.96mg Pecan pie
Copper 0.211mg 0.17mg Pecan pie
Manganese 0.712mg 1.019mg Graham cracker
Selenium 12µg 6.3µg Pecan pie
Vitamin A 357IU 2IU Pecan pie
Vitamin A RAE 82µg 0µg Pecan pie
Vitamin E 1.51mg Graham cracker
Vitamin C 0.2mg 0mg Pecan pie
Vitamin B1 0.188mg 0.265mg Graham cracker
Vitamin B2 0.18mg 0.317mg Graham cracker
Vitamin B3 0.847mg 4.439mg Graham cracker
Vitamin B5 0.479mg 0.42mg Pecan pie
Vitamin B6 0.06mg 0.156mg Graham cracker
Folate 26µg 91µg Graham cracker
Vitamin B12 0.17µg 0µg 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 87mg 0mg Graham cracker
Trans Fat 0.055g Pecan pie
Saturated Fat 3.989g 1.633g Graham cracker
Omega-3 - DHA 0.008g 0g Pecan pie
Omega-3 - EPA 0.001g 0g Pecan pie
Monounsaturated Fat 11.181g 2.509g Pecan pie
Polyunsaturated fat 5.71g 5.388g 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
Pecan pie 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
17%
Pecan pie
35%
Graham cracker
Minerals Daily Need Coverage Score
43%
Pecan pie
60%
Graham cracker

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. Pecan pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172786/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.