Graham cracker vs. Pop tarts — In-Depth Nutrition Comparison
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How are graham cracker and pop tarts different?
- Graham cracker is higher in phosphorus, fiber, vitamin B5, magnesium, and calcium; however, pop tarts are richer in vitamin A, vitamin B6, and monounsaturated fat.
- Daily need coverage for vitamin A for pop tarts is 19% higher.
Cookies, graham crackers, plain or honey (includes cinnamon) and Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Blueberry are the varieties used in this article.
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 MagnesiumMagnesium | +150% |
| Contains more CalciumCalcium | +220.8% |
| Contains more PotassiumPotassium | +78.9% |
| Contains more CopperCopper | +13.3% |
| Contains more PhosphorusPhosphorus | +110.2% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more ZincZinc | +32.3% |
| Contains less SodiumSodium | -13.3% |
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 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +16.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +13.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +143.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.019mg | 44% | |
| Vitamin A | 0µg | 289µg | 32% |
| Starch | 46.56g | 19% | |
| Vitamin B6 | 0.156mg | 0.38mg | 17% |
| Phosphorus | 185mg | 88mg | 14% |
| Vitamin K | 14.3µg | 12% | |
| Selenium | 6.3µg | 11% | |
| Monounsaturated fat | 2.509g | 6.5g | 10% |
| Vitamin E | 1.51mg | 10% | |
| Fiber | 3.4g | 1.1g | 9% |
| Vitamin B5 | 0.42mg | 0mg | 8% |
| Magnesium | 40mg | 16mg | 6% |
| Calcium | 77mg | 24mg | 5% |
| Iron | 3.78mg | 3.5mg | 4% |
| Polyunsaturated fat | 5.388g | 4.81g | 4% |
| Vitamin B3 | 4.439mg | 3.8mg | 4% |
| Fats | 10.6g | 13.3g | 4% |
| Protein | 6.69g | 4.6g | 4% |
| Folate | 91µg | 80µg | 3% |
| Sodium | 459mg | 398mg | 3% |
| Carbs | 77.66g | 68.41g | 3% |
| Zinc | 0.96mg | 1.27mg | 3% |
| Vitamin B1 | 0.265mg | 0.29mg | 2% |
| Saturated fat | 1.633g | 2.02g | 2% |
| Copper | 0.17mg | 0.15mg | 2% |
| Potassium | 170mg | 95mg | 2% |
| Fructose | 0.99g | 1% | |
| Calories | 430kcal | 412kcal | 1% |
| Choline | 5.9mg | 1% | |
| Vitamin B2 | 0.317mg | 0.33mg | 1% |
| Net carbs | 74.26g | 67.31g | N/A |
| Sugar | 24.85g | 30.9g | N/A |
| Trans fat | 0.055g | 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 |
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:
4.6 g
Fats:
13.3 g
Carbs:
68.41 g
Water:
12.5 g
Other:
1.19 g
| Contains more ProteinProtein | +45.4% |
| Contains more CarbsCarbs | +13.5% |
| Contains more OtherOther | +39.5% |
| Contains more FatsFats | +25.5% |
| Contains more WaterWater | +268.7% |
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
2.02 g
Monounsaturated fat:
Mono. Fat
6.5 g
Polyunsaturated fat:
Poly. Fat
4.81 g
| Contains less Sat. FatSaturated fat | -19.2% |
| Contains more Poly. FatPolyunsaturated fat | +12% |
| Contains more Mono. FatMonounsaturated fat | +159.1% |
