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Graham cracker vs Puff pastry - In-Depth Nutrition Comparison

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The main differences between Graham cracker and Puff pastry

  • Graham cracker has more Manganese, Phosphorus, Iron, Vitamin B6, Folate and Fiber, however Puff pastry has more Selenium and Vitamin B5.
  • Daily need coverage for Selenium from Puff pastry is 33% higher.
  • Puff pastry has 8 times less Vitamin B6 than Graham cracker. Graham cracker has 0.156mg of Vitamin B6, while Puff pastry has 0.019mg.
  • Puff pastry is lower in Sodium.

Food types used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Graham cracker vs Puff pastry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +45.4%
Contains more Calcium +670%
Contains more Potassium +174.2%
Contains more Magnesium +150%
Contains more Copper +47.8%
Contains more Zinc +77.8%
Contains more Phosphorus +208.3%
Contains less Sodium -44.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 142% 24% 15% 29% 57% 27% 80% 60%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 98% 3% 6% 12% 39% 15% 26% 33%
Contains more Iron +45.4%
Contains more Calcium +670%
Contains more Potassium +174.2%
Contains more Magnesium +150%
Contains more Copper +47.8%
Contains more Zinc +77.8%
Contains more Phosphorus +208.3%
Contains less Sodium -44.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +100%
Contains more Vitamin E +174.5%
Contains more Vitamin B2 +22.9%
Contains more Vitamin B3 +16.8%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +721.1%
Contains more Folate +65.5%
Contains more Vitamin B1 +21.9%
Contains more Vitamin K +14%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 31% 0% 67% 74% 84% 26% 36% 0% 36% 69%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 11% 0% 81% 60% 72% 0% 5% 0% 41% 42%
Contains more Vitamin A +100%
Contains more Vitamin E +174.5%
Contains more Vitamin B2 +22.9%
Contains more Vitamin B3 +16.8%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +721.1%
Contains more Folate +65.5%
Contains more Vitamin B1 +21.9%
Contains more Vitamin K +14%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
35
Graham cracker
26
Puff pastry
Mineral Summary Score
54
Graham cracker
29
Puff pastry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
40%
Graham cracker
44%
Puff pastry
Carbohydrates
78%
Graham cracker
46%
Puff pastry
Fats
49%
Graham cracker
178%
Puff pastry

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Graham cracker Puff pastry
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Graham cracker Puff pastry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Puff pastry
Puff pastry contains less Sugars (difference - 24.1g)
Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 206mg)
Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 18)
Which food is lower in Saturated Fat?
Graham cracker
Graham cracker is lower in Saturated Fat (difference - 3.869g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Graham cracker Puff pastry Opinion
Calories 430 558 Puff pastry
Protein 6.69 7.4 Puff pastry
Fats 10.6 38.5 Puff pastry
Vitamin C 0 0
Carbs 77.66 45.7 Graham cracker
Cholesterol 0 0
Vitamin D 0 0
Iron 3.78 2.6 Graham cracker
Calcium 77 10 Graham cracker
Potassium 170 62 Graham cracker
Magnesium 40 16 Graham cracker
Sugars 24.85 0.75 Puff pastry
Fiber 3.4 1.5 Graham cracker
Copper 0.17 0.115 Graham cracker
Zinc 0.96 0.54 Graham cracker
Starch 46.56 Graham cracker
Phosphorus 185 60 Graham cracker
Sodium 459 253 Puff pastry
Vitamin A 2 1 Graham cracker
Vitamin E 1.51 0.55 Graham cracker
Vitamin D 0 0
Vitamin B1 0.265 0.323 Puff pastry
Vitamin B2 0.317 0.258 Graham cracker
Vitamin B3 4.439 3.8 Graham cracker
Vitamin B5 0.42 0 Graham cracker
Vitamin B6 0.156 0.019 Graham cracker
Vitamin B12 0 0
Vitamin K 14.3 16.3 Puff pastry
Folate 91 55 Graham cracker
Trans Fat 0.055 Puff pastry
Saturated Fat 1.633 5.502 Graham cracker
Monounsaturated Fat 2.509 8.828 Puff pastry
Polyunsaturated fat 5.388 22.228 Puff pastry
Tryptophan 0.086 Puff pastry
Threonine 0.198 Puff pastry
Isoleucine 0.275 Puff pastry
Leucine 0.514 Puff pastry
Lysine 0.144 Puff pastry
Methionine 0.131 Puff pastry
Phenylalanine 0.367 Puff pastry
Valine 0.312 Puff pastry
Histidine 0.158 Puff pastry
Fructose 0.99 Graham cracker

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.