Graham cracker vs. Pan dulce — In-Depth Nutrition Comparison
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How are graham cracker and pan dulce different?
- Graham cracker is richer in manganese, phosphorus, iron, vitamin K, vitamin E, and vitamin B6, while pan dulce is higher in selenium and vitamin B1.
- Pan dulce covers your daily need for selenium, 36% more than graham cracker.
- Graham cracker contains 9 times more vitamin K than pan dulce. Graham cracker contains 14.3µg of vitamin K, while pan dulce contains 1.6µg.
- Pan dulce is lower in sodium.
- Graham cracker has a higher glycemic index (74) than pan dulce (62).
Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, pan dulce, sweet yeast bread types were used in this article.
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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 MagnesiumMagnesium | +66.7% |
| Contains more PotassiumPotassium | +65% |
| Contains more IronIron | +31.7% |
| Contains more CopperCopper | +40.5% |
| Contains more ZincZinc | +14.3% |
| Contains more PhosphorusPhosphorus | +96.8% |
| Contains more ManganeseManganese | +121.5% |
| Contains more CalciumCalcium | +11.7% |
| Contains less SodiumSodium | -50.3% |
| Contains more SeleniumSelenium | +315.9% |
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 EVitamin E | +420.7% |
| Contains more Vitamin B2Vitamin B2 | +37.8% |
| Contains more Vitamin B3Vitamin B3 | +28.2% |
| Contains more Vitamin B6Vitamin B6 | +173.7% |
| Contains more Vitamin KVitamin K | +793.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +42.3% |
| Contains more Vitamin B5Vitamin B5 | +40.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +18.7% |
| Contains more CholineCholine | +393.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
9.42 g
Fats:
11.58 g
Carbs:
56.38 g
Water:
21.54 g
Other:
1.08 g
| Contains more CarbsCarbs | +37.7% |
| Contains more OtherOther | +53.7% |
| Contains more ProteinProtein | +40.8% |
| Contains more WaterWater | +535.4% |
~equal in
Fats
~11.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated fat:
Sat. Fat
2.183 g
Monounsaturated fat:
Mono. Fat
3.499 g
Polyunsaturated fat:
Poly. Fat
1.53 g
| Contains less Sat. FatSaturated fat | -25.2% |
| Contains more Poly. FatPolyunsaturated fat | +252.2% |
| Contains more Mono. FatMonounsaturated fat | +39.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
37.8 g
Sucrose:
3.86 g
Glucose:
3.58 g
Fructose:
4.05 g
Lactose:
0 g
Maltose:
1.01 g
Galactose:
0 g
| Contains more StarchStarch | +23.2% |
| Contains more SucroseSucrose | +491.2% |
| Contains more GlucoseGlucose | +244.2% |
| Contains more FructoseFructose | +309.1% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 6.3µg | 26.2µg | 36% |
| Polyunsaturated fat | 5.388g | 1.53g | 26% |
| Manganese | 1.019mg | 0.46mg | 24% |
| Phosphorus | 185mg | 94mg | 13% |
| Vitamin K | 14.3µg | 1.6µg | 11% |
| Iron | 3.78mg | 2.87mg | 11% |
| Cholesterol | 0mg | 30mg | 10% |
| Sodium | 459mg | 228mg | 10% |
| Vitamin B1 | 0.265mg | 0.377mg | 9% |
| Vitamin E | 1.51mg | 0.29mg | 8% |
| Vitamin B6 | 0.156mg | 0.057mg | 8% |
| Vitamin B2 | 0.317mg | 0.23mg | 7% |
| Carbs | 77.66g | 56.38g | 7% |
| Vitamin B3 | 4.439mg | 3.463mg | 6% |
| Copper | 0.17mg | 0.121mg | 5% |
| Vitamin B12 | 0µg | 0.11µg | 5% |
| Protein | 6.69g | 9.42g | 5% |
| Starch | 46.56g | 37.8g | 4% |
| Folate | 91µg | 108µg | 4% |
| Choline | 5.9mg | 29.1mg | 4% |
| Magnesium | 40mg | 24mg | 4% |
| Fructose | 0.99g | 4.05g | 4% |
| Fiber | 3.4g | 2.3g | 4% |
| Saturated fat | 1.633g | 2.183g | 3% |
| Calories | 430kcal | 367kcal | 3% |
| Vitamin B5 | 0.42mg | 0.59mg | 3% |
| Monounsaturated fat | 2.509g | 3.499g | 2% |
| Fats | 10.6g | 11.58g | 2% |
| Potassium | 170mg | 103mg | 2% |
| Vitamin A | 0µg | 5µg | 1% |
| Vitamin C | 0mg | 1.2mg | 1% |
| Calcium | 77mg | 86mg | 1% |
| Zinc | 0.96mg | 0.84mg | 1% |
| Net carbs | 74.26g | 54.08g | N/A |
| Sugar | 24.85g | 12.5g | N/A |
| Trans fat | 0.055g | 1.103g | N/A |
| Omega-3 - ALA | 0.599g | 0.066g | N/A |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.002g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0.001g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | 0.002g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0.009g | N/A |
| Omega-6 - Linoleic acid | 4.735g | 1.21g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
30%
Minerals Daily Need Coverage Score
60%
50%
Comparison summary
Which food is lower in Sugar?
Pan dulce is lower in Sugar (difference - 12.35g)
Which food contains less Sodium?
Pan dulce contains less Sodium (difference - 231mg)
Which food is lower in glycemic index?
Pan dulce is lower in glycemic index (difference - 12)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 30mg)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 0.55g)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.