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  6. Pasta vs. Graham cracker

Pasta vs. Graham cracker — In-Depth Nutrition Comparison

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What are the differences between pasta and graham cracker?

  • Graham cracker is richer than pasta in manganese, iron, vitamin B3, phosphorus, vitamin B2, vitamin B6, and copper.
  • Graham cracker's daily need coverage for manganese is 35% more.
  • The glycemic index of pasta is lower.

We used Pasta, fresh-refrigerated, plain, cooked and Cookies, graham crackers, plain or honey (includes cinnamon) types in this article.

Infographic

Pasta 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.
Pasta
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
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 less SodiumSodium -98.7%
Contains more MagnesiumMagnesium +122.2%
Contains more CalciumCalcium +1183.3%
Contains more PotassiumPotassium +608.3%
Contains more IronIron +231.6%
Contains more CopperCopper +82.8%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +193.7%
Contains more ManganeseManganese +354.9%

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.
Pasta
Pasta
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 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 AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +26.8%
Contains more Vitamin B2Vitamin B2 +111.3%
Contains more Vitamin B3Vitamin B3 +347.5%
Contains more Vitamin B5Vitamin B5 +129.5%
Contains more Vitamin B6Vitamin B6 +358.8%
Contains more FolateFolate +42.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pasta Graham cracker DV% diff.
Manganese 0.224mg 1.019mg 35%
Polyunsaturated fat 0.429g 5.388g 33%
Iron 1.14mg 3.78mg 33%
Vitamin B3 0.992mg 4.439mg 22%
Sodium 6mg 459mg 20%
Starch 46.56g 19%
Carbs 24.93g 77.66g 18%
Phosphorus 63mg 185mg 17%
Calories 131kcal 430kcal 15%
Fats 1.05g 10.6g 15%
Fiber 3.4g 14%
Vitamin B2 0.15mg 0.317mg 13%
Vitamin K 14.3µg 12%
Cholesterol 33mg 0mg 11%
Selenium 6.3µg 11%
Vitamin E 1.51mg 10%
Copper 0.093mg 0.17mg 9%
Vitamin B6 0.034mg 0.156mg 9%
Folate 64µg 91µg 7%
Saturated fat 0.15g 1.633g 7%
Calcium 6mg 77mg 7%
Monounsaturated fat 0.124g 2.509g 6%
Vitamin B12 0.14µg 0µg 6%
Vitamin B5 0.183mg 0.42mg 5%
Vitamin B1 0.209mg 0.265mg 5%
Magnesium 18mg 40mg 5%
Zinc 0.56mg 0.96mg 4%
Potassium 24mg 170mg 4%
Protein 5.15g 6.69g 3%
Fructose 0.99g 1%
Vitamin A 6µg 0µg 1%
Choline 5.9mg 1%
Net carbs 24.93g 74.26g N/A
Sugar 24.85g N/A
Trans fat 0.055g N/A
Tryptophan 0.065mg 0%
Threonine 0.134mg 0%
Isoleucine 0.197mg 0%
Leucine 0.348mg 0%
Lysine 0.097mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.247mg 0%
Valine 0.217mg 0%
Histidine 0.103mg 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
Pasta
Pasta
1
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +1922.4%
Contains more ProteinProtein +29.9%
Contains more FatsFats +909.5%
Contains more CarbsCarbs +211.5%
Contains more OtherOther +435.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 -90.8%
Contains more Mono. FatMonounsaturated fat +1923.4%
Contains more Poly. FatPolyunsaturated fat +1155.9%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.