Cheese crackers vs. Puff pastry — In-Depth Nutrition Comparison

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A recap on the differences between cheese crackers and puff pastry

Cheese crackers have more iron, folate, phosphorus, vitamin B1, vitamin B3, vitamin B12, and calcium; however, puff pastry is higher in fats and selenium.
Cheese crackers cover your daily sodium needs 31% more than puff pastry.
Puff pastry has less sodium.

Food varieties used in this article are Crackers, cheese, regular and Puff pastry, frozen, ready-to-bake, baked.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cheese crackers

Puff pastry

Contains more MagnesiumMagnesium	+56.3%
Contains more CalciumCalcium	+1260%
Contains more PotassiumPotassium	+151.6%
Contains more IronIron	+87.7%
Contains more ZincZinc	+120.4%
Contains more PhosphorusPhosphorus	+233.3%
Contains more ManganeseManganese	+13.5%

Contains less SodiumSodium	-74%
Contains more SeleniumSelenium	+81.5%

~equal in Copper ~0.115mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cheese crackers

Puff pastry

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+298.2%
Contains more Vitamin B1Vitamin B1	+74%
Contains more Vitamin B2Vitamin B2	+31%
Contains more Vitamin B3Vitamin B3	+60.9%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+794.7%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+176.4%

Contains more Vitamin KVitamin K

+73.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	10.09g	22.228g	81%
Omega-6 (Linoleic acid)	9.25g		54%
Omega-3 (ALA)	0.715g		45%
Sodium	973mg	253mg	31%
Iron	4.88mg	2.6mg	29%
Fats	22.74g	38.5g	24%
Folate	152µg	55µg	24%
Starch	52.56g		22%
Phosphorus	200mg	60mg	20%
Selenium	13.5µg	24.5µg	20%
Vitamin B1	0.562mg	0.323mg	20%
Vitamin B3	6.113mg	3.8mg	14%
Vitamin B12	0.34µg	0µg	14%
Calcium	136mg	10mg	13%
Vitamin B6	0.17mg	0.019mg	12%
Vitamin E	2.19mg	0.55mg	11%
Vitamin B5	0.472mg	0mg	9%
Monounsaturated fat	5.744g	8.828g	8%
Protein	10.93g	7.4g	7%
Zinc	1.19mg	0.54mg	6%
Vitamin B2	0.338mg	0.258mg	6%
Vitamin K	9.4µg	16.3µg	6%
Carbs	59.42g	45.7g	5%
Calories	489kcal	558kcal	3%
Potassium	156mg	62mg	3%
Fiber	2.3g	1.5g	3%
Manganese	0.562mg	0.495mg	3%
Magnesium	25mg	16mg	2%
Vitamin A	17µg	0µg	2%
Cholesterol	3mg	0mg	1%
Copper	0.125mg	0.115mg	1%
Saturated fat	5.288g	5.502g	1%
Protein per 100 calories	2.2g	1.3g	N/A
Calories per 10 g protein	447kcal	754kcal	N/A
Weight per 100 calories	20g	18g	N/A
Unsaturated / Saturated Fat ratio	3	5.6	N/A
Net carbs	57.12g	44.2g	N/A
Vitamin D*	1 IU	0 IU	0%
Sugar	4.53g	0.75g	N/A
Trans fat	0.542g		N/A
Choline	8.7mg	6.2mg	0%
Tryptophan	0.129mg	0.086mg	0%
Threonine	0.295mg	0.198mg	0%
Isoleucine	0.424mg	0.275mg	0%
Leucine	0.744mg	0.514mg	0%
Lysine	0.418mg	0.144mg	0%
Methionine	0.194mg	0.131mg	0%
Phenylalanine	0.49mg	0.367mg	0%
Valine	0.478mg	0.312mg	0%
Histidine	0.245mg	0.158mg	0%
Fructose	0.37g		0%
Omega-3 (EPA)	0.001g	0g	N/A
Omega-3 (DPA)	0.001g	0g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0.001g		N/A
Omega-6 (Eicosadienoic acid)	0.007g		N/A