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, carbs, vitamin B6, and folate; however, puff pastry has more fats and selenium.
Daily need coverage for fats for puff pastry is 43% 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.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Graham cracker

Puff pastry

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Graham cracker

Puff pastry

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 D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	5.388g	22.228g	112%
Fats	10.6g	38.5g	43%
Omega-3 (ALA)	0.599g		37%
Selenium	6.3µg	24.5µg	33%
Omega-6 (Linoleic acid)	4.735g		28%
Manganese	1.019mg	0.495mg	23%
Starch	46.56g		19%
Phosphorus	185mg	60mg	18%
Saturated fat	1.633g	5.502g	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%
Sodium	459mg	253mg	9%
Folate	91µg	55µg	9%
Fiber	3.4g	1.5g	8%
Vitamin B5	0.42mg	0mg	8%
Calcium	77mg	10mg	7%
Calories	430kcal	558kcal	6%
Magnesium	40mg	16mg	6%
Copper	0.17mg	0.115mg	6%
Vitamin E	1.51mg	0.55mg	6%
Vitamin B1	0.265mg	0.323mg	5%
Vitamin B2	0.317mg	0.258mg	5%
Zinc	0.96mg	0.54mg	4%
Vitamin B3	4.439mg	3.8mg	4%
Potassium	170mg	62mg	3%
Vitamin K	14.3µg	16.3µg	2%
Protein	6.69g	7.4g	1%
Fructose	0.99g		1%
Protein per 100 calories	1.6g	1.3g	N/A
Calories per 10 g protein	643kcal	754kcal	N/A
Weight per 100 calories	23g	18g	N/A
Unsaturated / Saturated Fat ratio	4.8	5.6	N/A
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-6 (Gamma-linolenic acid)	0.024g		N/A
Omega-6 (Eicosadienoic acid)	0.004g		N/A