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  6. Pancake vs. Graham cracker

Pancake vs. Graham cracker — In-Depth Nutrition Comparison

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What are the main differences between pancake and graham cracker?

  • Pancake is richer in selenium, calcium, and vitamin B12, yet graham cracker is richer in manganese, iron, vitamin B3, copper, folate, and vitamin B6.
  • Graham cracker's daily need coverage for manganese is 36% higher.

We used Pancakes, plain, prepared from recipe and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.

Infographic

Pancake vs Graham cracker infographic
Infographic link

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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
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%
Contains more CalciumCalcium +184.4%
Contains more SeleniumSelenium +136.5%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +28.8%
Contains more IronIron +110%
Contains more CopperCopper +246.9%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +16.4%
Contains more ManganeseManganese +409.5%
~equal in Sodium ~459mg

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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +31.8%
Contains more Vitamin B2Vitamin B2 +12.8%
Contains more Vitamin B3Vitamin B3 +183.3%
Contains more Vitamin B6Vitamin B6 +239.1%
Contains more FolateFolate +139.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.42mg

All nutrients comparison - raw data values

Nutrient Pancake Graham cracker DV% diff.
Manganese 0.2mg 1.019mg 36%
Iron 1.8mg 3.78mg 25%
Cholesterol 59mg 0mg 20%
Starch 46.56g 19%
Vitamin B3 1.567mg 4.439mg 18%
Selenium 14.9µg 6.3µg 16%
Carbs 28.3g 77.66g 16%
Fiber 3.4g 14%
Calcium 219mg 77mg 14%
Folate 38µg 91µg 13%
Copper 0.049mg 0.17mg 13%
Vitamin K 14.3µg 12%
Calories 227kcal 430kcal 10%
Vitamin E 1.51mg 10%
Vitamin B12 0.22µg 0µg 9%
Vitamin B6 0.046mg 0.156mg 8%
Magnesium 16mg 40mg 6%
Polyunsaturated fat 4.447g 5.388g 6%
Vitamin A 54µg 0µg 6%
Vitamin B1 0.201mg 0.265mg 5%
Phosphorus 159mg 185mg 4%
Zinc 0.56mg 0.96mg 4%
Vitamin B2 0.281mg 0.317mg 3%
Saturated fat 2.122g 1.633g 2%
Sodium 439mg 459mg 1%
Protein 6.4g 6.69g 1%
Potassium 132mg 170mg 1%
Fats 9.7g 10.6g 1%
Fructose 0.99g 1%
Choline 5.9mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 28.3g 74.26g N/A
Sugar 24.85g N/A
Vitamin B5 0.405mg 0.42mg 0%
Trans fat 0.055g N/A
Monounsaturated fat 2.474g 2.509g 0%
Tryptophan 0.08mg 0%
Threonine 0.237mg 0%
Isoleucine 0.297mg 0%
Leucine 0.513mg 0%
Lysine 0.321mg 0%
Methionine 0.147mg 0%
Phenylalanine 0.319mg 0%
Valine 0.335mg 0%
Histidine 0.152mg 0%
Omega-3 - DHA 0.005g 0g 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
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +1460.5%
Contains more OtherOther +62.7%
Contains more CarbsCarbs +174.4%
~equal in Protein ~6.69g
~equal in Fats ~10.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -23%
Contains more Poly. FatPolyunsaturated fat +21.2%
~equal in Monounsaturated fat ~2.509g

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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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/nutrients
  2. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.