Croissant vs. Graham cracker — In-Depth Nutrition Comparison

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Important differences between croissant and graham cracker

Croissant has more selenium, vitamin A, and vitamin B1; however, graham cracker has more manganese, iron, vitamin B3, phosphorus, and vitamin K.
Croissant's daily need coverage for saturated fat is 50% more.
Graham cracker has a higher glycemic index than croissant.

The food varieties used in the comparison are Croissants, butter and Cookies, graham crackers, plain or honey (includes cinnamon).

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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.

Croissant

Graham cracker

Contains more SeleniumSelenium

+260.3%

Contains more MagnesiumMagnesium	+150%
Contains more CalciumCalcium	+108.1%
Contains more PotassiumPotassium	+44.1%
Contains more IronIron	+86.2%
Contains more CopperCopper	+112.5%
Contains more ZincZinc	+28%
Contains more PhosphorusPhosphorus	+76.2%
Contains more ManganeseManganese	+208.8%

~equal in Sodium ~459mg

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.

Croissant

Graham cracker

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+46.4%
Contains more Vitamin B5Vitamin B5	+105%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+557.6%

Contains more Vitamin EVitamin E	+79.8%
Contains more Vitamin B2Vitamin B2	+31.5%
Contains more Vitamin B3Vitamin B3	+102.9%
Contains more Vitamin B6Vitamin B6	+169%
Contains more Vitamin KVitamin K	+694.4%

~equal in Vitamin D ~0µg

~equal in Folate ~91µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	11.659g	1.633g	46%
Selenium	22.7µg	6.3µg	30%
Manganese	0.33mg	1.019mg	30%
Polyunsaturated fat	1.094g	5.388g	29%
Vitamin A	206µg	0µg	23%
Cholesterol	67mg	0mg	22%
Iron	2.03mg	3.78mg	22%
Starch		46.56g	19%
Fats	21g	10.6g	16%
Vitamin B3	2.188mg	4.439mg	14%
Carbs	45.8g	77.66g	11%
Phosphorus	105mg	185mg	11%
Vitamin K	1.8µg	14.3µg	10%
Vitamin B1	0.388mg	0.265mg	10%
Copper	0.08mg	0.17mg	10%
Vitamin B5	0.861mg	0.42mg	9%
Vitamin B6	0.058mg	0.156mg	8%
Monounsaturated fat	5.525g	2.509g	8%
Vitamin B12	0.16µg	0µg	7%
Choline	38.8mg	5.9mg	6%
Magnesium	16mg	40mg	6%
Vitamin B2	0.241mg	0.317mg	6%
Vitamin E	0.84mg	1.51mg	4%
Calcium	37mg	77mg	4%
Fiber	2.6g	3.4g	3%
Protein	8.2g	6.69g	3%
Potassium	118mg	170mg	2%
Zinc	0.75mg	0.96mg	2%
Fructose		0.99g	1%
Calories	406kcal	430kcal	1%
Folate	88µg	91µg	1%
Vitamin C	0.2mg	0mg	0%
Net carbs	43.2g	74.26g	N/A
Sugar	11.26g	24.85g	N/A
Sodium	467mg	459mg	0%
Trans fat		0.055g	N/A
Tryptophan	0.099mg		0%
Threonine	0.284mg		0%
Isoleucine	0.365mg		0%
Leucine	0.623mg		0%
Lysine	0.329mg		0%
Methionine	0.175mg		0%
Phenylalanine	0.416mg		0%
Valine	0.41mg		0%
Histidine	0.187mg		0%
Omega-3 - EPA	0.003g	0g	N/A
Omega-3 - DHA	0.002g	0g	N/A
Omega-3 - ALA		0.599g	N/A
Omega-6 - Gamma-linoleic acid		0.024g	N/A
Omega-6 - Eicosadienoic acid		0.004g	N/A
Omega-6 - Linoleic acid		4.735g	N/A