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Cracker vs. Puff pastry — In-Depth Nutrition Comparison

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Significant differences between Cracker and Puff pastry

  • Cracker has more Vitamin K, Phosphorus, Iron, Vitamin E , Vitamin B2, Calcium, Folate, and Vitamin B5, however, Puff pastry is richer in Selenium.
  • Cracker covers your daily Vitamin K needs 44% more than Puff pastry.
  • Puff pastry contains less Sodium.

Specific food types used in this comparison are Crackers, standard snack-type, regular and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Cracker vs Puff pastry 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 more Calcium +1100%
Contains more Iron +55%
Contains more Magnesium +12.5%
Contains more Phosphorus +313.3%
Contains more Potassium +90.3%
Contains less Sodium -65.2%
Contains more Zinc +10.2%
Contains more Copper +10.6%
Contains more Selenium +265.7%
Equal in Manganese - 0.495
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 98% 12% 26% 6% 33% 15% 39% 65% 134%
Contains more Calcium +1100%
Contains more Iron +55%
Contains more Magnesium +12.5%
Contains more Phosphorus +313.3%
Contains more Potassium +90.3%
Contains less Sodium -65.2%
Contains more Zinc +10.2%
Contains more Copper +10.6%
Contains more Selenium +265.7%
Equal in Manganese - 0.495

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 E +450.9%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +14.5%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +231.6%
Contains more Folate +67.3%
Contains more Vitamin K +325.2%
Contains more Vitamin A +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
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% 81% 60% 72% 0% 5% 42% 0% 41%
Contains more Vitamin E +450.9%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +14.5%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +231.6%
Contains more Folate +67.3%
Contains more Vitamin K +325.2%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +34.1%
Contains more Other +149%
Contains more Protein +11.4%
Contains more Fats +45.7%
Contains more Water +135.7%
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more Carbs +34.1%
Contains more Other +149%
Contains more Protein +11.4%
Contains more Fats +45.7%
Contains more Water +135.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +34.7%
Contains more Polyunsaturated fat +69.2%
Equal in Saturated Fat - 5.502
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
15% 24% 61%
Saturated Fat: 5.502 g
Monounsaturated Fat: 8.828 g
Polyunsaturated fat: 22.228 g
Contains more Monounsaturated Fat +34.7%
Contains more Polyunsaturated fat +69.2%
Equal in Saturated Fat - 5.502

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cracker Puff pastry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cracker Puff pastry Opinion
Net carbs 59g 44.2g Cracker
Protein 6.64g 7.4g Puff pastry
Fats 26.43g 38.5g Puff pastry
Carbs 61.3g 45.7g Cracker
Calories 510kcal 558kcal Puff pastry
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 8.18g 0.75g Puff pastry
Fiber 2.3g 1.5g Cracker
Calcium 120mg 10mg Cracker
Iron 4.03mg 2.6mg Cracker
Magnesium 18mg 16mg Cracker
Phosphorus 248mg 60mg Cracker
Potassium 118mg 62mg Cracker
Sodium 726mg 253mg Puff pastry
Zinc 0.49mg 0.54mg Puff pastry
Copper 0.104mg 0.115mg Puff pastry
Manganese 0.491mg 0.495mg Puff pastry
Selenium 6.7µg 24.5µg Puff pastry
Vitamin A 0IU 1IU Puff pastry
Vitamin E 3.03mg 0.55mg Cracker
Vitamin B1 0.416mg 0.323mg Cracker
Vitamin B2 0.456mg 0.258mg Cracker
Vitamin B3 4.352mg 3.8mg Cracker
Vitamin B5 0.417mg 0mg Cracker
Vitamin B6 0.063mg 0.019mg Cracker
Folate 92µg 55µg Cracker
Vitamin K 69.3µg 16.3µg Cracker
Tryptophan 0.084mg 0.086mg Puff pastry
Threonine 0.193mg 0.198mg Puff pastry
Isoleucine 0.246mg 0.275mg Puff pastry
Leucine 0.471mg 0.514mg Puff pastry
Lysine 0.103mg 0.144mg Puff pastry
Methionine 0.112mg 0.131mg Puff pastry
Phenylalanine 0.331mg 0.367mg Puff pastry
Valine 0.294mg 0.312mg Puff pastry
Histidine 0.145mg 0.158mg Puff pastry
Trans Fat 1.076g Puff pastry
Saturated Fat 5.562g 5.502g Puff pastry
Monounsaturated Fat 6.553g 8.828g Puff pastry
Polyunsaturated fat 13.137g 22.228g Puff pastry
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cracker Puff pastry
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
53%
Cracker
26%
Puff pastry
Minerals Daily Need Coverage Score
56%
Cracker
43%
Puff pastry

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 7.43g)
Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 473mg)
Which food is lower in Saturated Fat?
Puff pastry
Puff pastry is lower in Saturated Fat (difference - 0.06g)
Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 7)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $2.4)
Which food is richer in vitamins?
Cracker
Cracker is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.