Pastry vs. Graham cracker — In-Depth Nutrition Comparison

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Significant differences between pastry and graham cracker

Pastry has more selenium and vitamin B1; however, graham cracker is richer in manganese, phosphorus, iron, vitamin B6, vitamin B5, and fiber.
Pastry covers your daily saturated fat needs 40% more than graham cracker.
Graham cracker has 4 times less selenium than pastry. Pastry has 24.2µg of selenium, while graham cracker has 6.3µg.
Graham cracker contains less saturated fat.
Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of pastry is 59.

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

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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.

Pastry

Graham cracker

Contains less SodiumSodium	-45.8%
Contains more SeleniumSelenium	+284.1%

Contains more MagnesiumMagnesium	+150%
Contains more CalciumCalcium	+670%
Contains more PotassiumPotassium	+178.7%
Contains more IronIron	+47.7%
Contains more CopperCopper	+49.1%
Contains more ZincZinc	+81.1%
Contains more PhosphorusPhosphorus	+208.3%
Contains more ManganeseManganese	+108.8%

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.

Pastry

Graham cracker

Contains more Vitamin B1Vitamin B1	+50.2%
Contains more Vitamin KVitamin K	+12.6%

Contains more Vitamin EVitamin E	+179.6%
Contains more Vitamin B2Vitamin B2	+12%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+642.9%
Contains more FolateFolate	+16.7%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~4.439mg

~equal in Vitamin B12 ~0µg

~equal in Choline ~5.9mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Monounsaturated fat	21.597g	2.509g	48%
Fats	38.1g	10.6g	42%
Saturated fat	9.643g	1.633g	36%
Selenium	24.2µg	6.3µg	33%
Manganese	0.488mg	1.019mg	23%
Starch		46.56g	19%
Phosphorus	60mg	185mg	18%
Iron	2.56mg	3.78mg	15%
Carbs	45.1g	77.66g	11%
Vitamin B1	0.398mg	0.265mg	11%
Vitamin B6	0.021mg	0.156mg	10%
Sodium	249mg	459mg	9%
Vitamin B5	0mg	0.42mg	8%
Fiber	1.5g	3.4g	8%
Calcium	10mg	77mg	7%
Calories	551kcal	430kcal	6%
Vitamin E	0.54mg	1.51mg	6%
Copper	0.114mg	0.17mg	6%
Magnesium	16mg	40mg	6%
Zinc	0.53mg	0.96mg	4%
Potassium	61mg	170mg	3%
Folate	78µg	91µg	3%
Polyunsaturated fat	4.894g	5.388g	3%
Vitamin B2	0.283mg	0.317mg	3%
Vitamin B3	4.168mg	4.439mg	2%
Vitamin K	16.1µg	14.3µg	2%
Protein	7.3g	6.69g	1%
Fructose		0.99g	1%
Net carbs	43.6g	74.26g	N/A
Sugar	0.74g	24.85g	N/A
Trans fat		0.055g	N/A
Choline	6.4mg	5.9mg	0%
Tryptophan	0.085mg		0%
Threonine	0.196mg		0%
Isoleucine	0.272mg		0%
Leucine	0.508mg		0%
Lysine	0.142mg		0%
Methionine	0.129mg		0%
Phenylalanine	0.362mg		0%
Valine	0.308mg		0%
Histidine	0.156mg		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