Graham cracker vs. Pastrami — In-Depth Nutrition Comparison
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How are graham cracker and pastrami different?
- Graham cracker is richer in manganese, folate, iron, and vitamin B1, while pastrami is higher in vitamin B12, zinc, selenium, and choline.
- Pastrami covers your daily need for vitamin B12, 78% more than graham cracker.
- Graham cracker contains 38 times more manganese than pastrami. Graham cracker contains 1.019mg of manganese, while pastrami contains 0.027mg.
- Graham cracker is lower in sodium.
Cookies, graham crackers, plain or honey (includes cinnamon) and Beef, cured, pastrami 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 | +135.3% |
| Contains more CalciumCalcium | +670% |
| Contains more IronIron | +70.3% |
| Contains more CopperCopper | +86.8% |
| Contains less SodiumSodium | -57.4% |
| Contains more ManganeseManganese | +3674.1% |
| Contains more PotassiumPotassium | +23.5% |
| Contains more ZincZinc | +418.8% |
| Contains more SeleniumSelenium | +181% |
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 | +1158.3% |
| Contains more Vitamin B1Vitamin B1 | +409.6% |
| Contains more Vitamin B2Vitamin B2 | +96.9% |
| Contains more Vitamin B5Vitamin B5 | +58.5% |
| Contains more Vitamin KVitamin K | +1942.9% |
| Contains more FolateFolate | +1416.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B6Vitamin B6 | +41.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1283.1% |
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:
21.8 g
Fats:
5.82 g
Carbs:
0.36 g
Water:
69.53 g
Other:
2.49 g
| Contains more FatsFats | +82.1% |
| Contains more CarbsCarbs | +21472.2% |
| Contains more ProteinProtein | +225.9% |
| Contains more WaterWater | +1951% |
| Contains more OtherOther | +50% |
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
2.681 g
Monounsaturated fat:
Mono. Fat
2.118 g
Polyunsaturated fat:
Poly. Fat
0.145 g
| Contains less Sat. FatSaturated fat | -39.1% |
| Contains more Mono. FatMonounsaturated fat | +18.5% |
| Contains more Poly. FatPolyunsaturated fat | +3615.9% |
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:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0.01 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +9800% |
~equal in
Lactose
~0g
~equal in
Maltose
~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 Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 1.87µg | 78% |
| Manganese | 1.019mg | 0.027mg | 43% |
| Zinc | 0.96mg | 4.98mg | 37% |
| Polyunsaturated fat | 5.388g | 0.145g | 35% |
| Protein | 6.69g | 21.8g | 30% |
| Sodium | 459mg | 1078mg | 27% |
| Carbs | 77.66g | 0.36g | 26% |
| Cholesterol | 0mg | 68mg | 23% |
| Folate | 91µg | 6µg | 21% |
| Selenium | 6.3µg | 17.7µg | 21% |
| Iron | 3.78mg | 2.22mg | 20% |
| Starch | 46.56g | 19% | |
| Vitamin B1 | 0.265mg | 0.052mg | 18% |
| Calories | 430kcal | 147kcal | 14% |
| Choline | 5.9mg | 81.6mg | 14% |
| Fiber | 3.4g | 0g | 14% |
| Vitamin B2 | 0.317mg | 0.161mg | 12% |
| Vitamin K | 14.3µg | 0.7µg | 11% |
| Copper | 0.17mg | 0.091mg | 9% |
| Vitamin E | 1.51mg | 0.12mg | 9% |
| Fats | 10.6g | 5.82g | 7% |
| Calcium | 77mg | 10mg | 7% |
| Saturated fat | 1.633g | 2.681g | 5% |
| Vitamin B6 | 0.156mg | 0.221mg | 5% |
| Magnesium | 40mg | 17mg | 5% |
| Vitamin B5 | 0.42mg | 0.265mg | 3% |
| Fructose | 0.99g | 0.01g | 1% |
| Monounsaturated fat | 2.509g | 2.118g | 1% |
| Phosphorus | 185mg | 175mg | 1% |
| Vitamin D | 0IU | 4IU | 1% |
| Potassium | 170mg | 210mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin B3 | 4.439mg | 4.26mg | 1% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 74.26g | 0.36g | N/A |
| Sugar | 24.85g | 0.1g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.141mg | 0% | |
| Threonine | 0.857mg | 0% | |
| Isoleucine | 0.976mg | 0% | |
| Leucine | 1.706mg | 0% | |
| Lysine | 1.812mg | 0% | |
| Methionine | 0.558mg | 0% | |
| Phenylalanine | 0.847mg | 0% | |
| Valine | 1.065mg | 0% | |
| Histidine | 0.684mg | 0% | |
| 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?
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%
37%
Minerals Daily Need Coverage Score
60%
60%
Comparison summary
Which food is lower in Sugar?
Pastrami is lower in Sugar (difference - 24.75g)
Which food is lower in glycemic index?
Pastrami is lower in glycemic index (difference - 4)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 619mg)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 1.048g)
Which food is cheaper?
Graham cracker is cheaper (difference - $2.2)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.