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  6. Graham cracker vs. Pancake

Graham cracker vs. Pancake — In-Depth Nutrition Comparison

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What are the main differences between graham cracker and pancake?

  • Graham cracker is richer in manganese, iron, vitamin B3, copper, folate, and vitamin B6, yet pancake is richer in selenium, calcium, and vitamin B12.
  • Graham cracker's daily need coverage for manganese is 36% higher.
  • Graham cracker has 3 times more copper than pancake. Graham cracker has 0.17mg of copper, while pancake has 0.049mg.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Pancakes, plain, prepared from recipe types in this comparison.

Infographic

Graham cracker vs Pancake infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +28.8%
Contains more IronIron +110%
Contains more CopperCopper +246.9%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +16.4%
Contains more ManganeseManganese +409.5%
Contains more CalciumCalcium +184.4%
Contains more SeleniumSelenium +136.5%
~equal in Sodium ~439mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +31.8%
Contains more Vitamin B2Vitamin B2 +12.8%
Contains more Vitamin B3Vitamin B3 +183.3%
Contains more Vitamin B6Vitamin B6 +239.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +139.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.405mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more CarbsCarbs +174.4%
Contains more WaterWater +1460.5%
Contains more OtherOther +62.7%
~equal in Protein ~6.4g
~equal in Fats ~9.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains less Sat. FatSaturated fat -23%
Contains more Poly. FatPolyunsaturated fat +21.2%
~equal in Monounsaturated fat ~2.474g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Graham cracker Pancake
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 Graham cracker Pancake DV% diff.
Manganese 1.019mg 0.2mg 36%
Iron 3.78mg 1.8mg 25%
Cholesterol 0mg 59mg 20%
Starch 46.56g 19%
Vitamin B3 4.439mg 1.567mg 18%
Selenium 6.3µg 14.9µg 16%
Carbs 77.66g 28.3g 16%
Fiber 3.4g 14%
Calcium 77mg 219mg 14%
Folate 91µg 38µg 13%
Copper 0.17mg 0.049mg 13%
Vitamin K 14.3µg 12%
Calories 430kcal 227kcal 10%
Vitamin E 1.51mg 10%
Vitamin B12 0µg 0.22µg 9%
Vitamin B6 0.156mg 0.046mg 8%
Magnesium 40mg 16mg 6%
Polyunsaturated fat 5.388g 4.447g 6%
Vitamin A 0µg 54µg 6%
Vitamin B1 0.265mg 0.201mg 5%
Phosphorus 185mg 159mg 4%
Zinc 0.96mg 0.56mg 4%
Vitamin B2 0.317mg 0.281mg 3%
Saturated fat 1.633g 2.122g 2%
Sodium 459mg 439mg 1%
Protein 6.69g 6.4g 1%
Potassium 170mg 132mg 1%
Fats 10.6g 9.7g 1%
Fructose 0.99g 1%
Choline 5.9mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 74.26g 28.3g N/A
Sugar 24.85g N/A
Vitamin B5 0.42mg 0.405mg 0%
Trans fat 0.055g N/A
Monounsaturated fat 2.509g 2.474g 0%
Tryptophan 0.08mg 0%
Threonine 0.237mg 0%
Isoleucine 0.297mg 0%
Leucine 0.513mg 0%
Lysine 0.321mg 0%
Methionine 0.147mg 0%
Phenylalanine 0.319mg 0%
Valine 0.335mg 0%
Histidine 0.152mg 0%
Omega-3 - DHA 0g 0.005g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Pancake
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Graham cracker
20%
Pancake
Minerals Daily Need Coverage Score
60%
Graham cracker
42%
Pancake

Comparison summary

Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Pancake
Pancake contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Pancake
Pancake is lower in glycemic index (difference - 8)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 0.489g)
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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.