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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, vitamin B5, and fiber; however, puff pastry has more selenium.
  • Daily need coverage for selenium for puff pastry is 33% higher.
  • Puff pastry is lower in sodium.
  • Graham cracker has a higher glycemic index than puff pastry.

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" 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% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +670%
Contains more PotassiumPotassium +174.2%
Contains more IronIron +45.4%
Contains more CopperCopper +47.8%
Contains more ZincZinc +77.8%
Contains more PhosphorusPhosphorus +208.3%
Contains more ManganeseManganese +105.9%
Contains less SodiumSodium -44.9%
Contains more SeleniumSelenium +288.9%

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.
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 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin EVitamin E +174.5%
Contains more Vitamin B2Vitamin B2 +22.9%
Contains more Vitamin B3Vitamin B3 +16.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +721.1%
Contains more FolateFolate +65.5%
Contains more Vitamin B1Vitamin B1 +21.9%
Contains more Vitamin KVitamin K +14%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.2mg

All nutrients comparison - raw data values

Nutrient Graham cracker Puff pastry DV% diff.
Polyunsaturated fat 5.388g 22.228g 112%
Fats 10.6g 38.5g 43%
Selenium 6.3µg 24.5µg 33%
Manganese 1.019mg 0.495mg 23%
Starch 46.56g 19%
Saturated fat 1.633g 5.502g 18%
Phosphorus 185mg 60mg 18%
Monounsaturated fat 2.509g 8.828g 16%
Iron 3.78mg 2.6mg 15%
Carbs 77.66g 45.7g 11%
Vitamin B6 0.156mg 0.019mg 11%
Folate 91µg 55µg 9%
Sodium 459mg 253mg 9%
Vitamin B5 0.42mg 0mg 8%
Fiber 3.4g 1.5g 8%
Calcium 77mg 10mg 7%
Calories 430kcal 558kcal 6%
Copper 0.17mg 0.115mg 6%
Vitamin E 1.51mg 0.55mg 6%
Magnesium 40mg 16mg 6%
Vitamin B1 0.265mg 0.323mg 5%
Vitamin B2 0.317mg 0.258mg 5%
Vitamin B3 4.439mg 3.8mg 4%
Zinc 0.96mg 0.54mg 4%
Potassium 170mg 62mg 3%
Vitamin K 14.3µg 16.3µg 2%
Fructose 0.99g 1%
Protein 6.69g 7.4g 1%
Net carbs 74.26g 44.2g N/A
Sugar 24.85g 0.75g N/A
Trans fat 0.055g N/A
Choline 5.9mg 6.2mg 0%
Tryptophan 0.086mg 0%
Threonine 0.198mg 0%
Isoleucine 0.275mg 0%
Leucine 0.514mg 0%
Lysine 0.144mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.367mg 0%
Valine 0.312mg 0%
Histidine 0.158mg 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

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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more CarbsCarbs +69.9%
Contains more OtherOther +66%
Contains more ProteinProtein +10.6%
Contains more FatsFats +263.2%
Contains more WaterWater +118.3%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -70.3%
Contains more Mono. FatMonounsaturated fat +251.9%
Contains more Poly. FatPolyunsaturated fat +312.5%

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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. 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.