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Pear vs. Graham cracker — In-Depth Nutrition Comparison

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A recap on differences between pear and graham cracker

  • Pear has less iron, manganese, vitamin B3, phosphorus, vitamin B2, vitamin B1, folate, selenium, and copper.
  • Graham cracker covers your daily iron needs 45% more than pear.
  • Pear has less sodium.
  • The glycemic index of graham cracker is higher.

Food varieties used in this article are Pears, raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Pear 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.
Pear
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 2.7% 10% 6.8% 27% 2.7% 5.1% 0.13% 6.3% 0.55%
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 -99.8%
Contains more MagnesiumMagnesium +471.4%
Contains more CalciumCalcium +755.6%
Contains more PotassiumPotassium +46.6%
Contains more IronIron +2000%
Contains more CopperCopper +107.3%
Contains more ZincZinc +860%
Contains more PhosphorusPhosphorus +1441.7%
Contains more ManganeseManganese +2022.9%
Contains more SeleniumSelenium +6200%

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.
Pear
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 14% 0.33% 2.4% 0% 3% 6% 3% 2.9% 6.7% 0% 11% 5.3% 2.8%
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 EVitamin E +1158.3%
Contains more Vitamin B1Vitamin B1 +2108.3%
Contains more Vitamin B2Vitamin B2 +1119.2%
Contains more Vitamin B3Vitamin B3 +2657.1%
Contains more Vitamin B5Vitamin B5 +757.1%
Contains more Vitamin B6Vitamin B6 +437.9%
Contains more Vitamin KVitamin K +225%
Contains more FolateFolate +1200%
Contains more CholineCholine +15.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pear
1
15% 84%
Protein: 0.36 g
Fats: 0.14 g
Carbs: 15.23 g
Water: 83.96 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 +2376.7%
Contains more ProteinProtein +1758.3%
Contains more FatsFats +7471.4%
Contains more CarbsCarbs +409.9%
Contains more OtherOther +435.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pear
1
11% 42% 47%
Saturated fat: Sat. Fat 0.022 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.094 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 -98.7%
Contains more Mono. FatMonounsaturated fat +2886.9%
Contains more Poly. FatPolyunsaturated fat +5631.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pear
2
7% 27% 66%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 2.6 g
Fructose: 6.42 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
65% 32%
Starch: 46.56 g
Sucrose: 22.82 g
Glucose: 1.04 g
Fructose: 0.99 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +150%
Contains more FructoseFructose +548.5%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3114.1%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pear Graham cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pear Graham cracker DV% diff.
Iron 0.18mg 3.78mg 45%
Manganese 0.048mg 1.019mg 42%
Polyunsaturated fat 0.094g 5.388g 35%
Vitamin B3 0.161mg 4.439mg 27%
Phosphorus 12mg 185mg 25%
Vitamin B2 0.026mg 0.317mg 22%
Folate 7µg 91µg 21%
Carbs 15.23g 77.66g 21%
Vitamin B1 0.012mg 0.265mg 21%
Sodium 1mg 459mg 20%
Starch 46.56g 19%
Calories 57kcal 430kcal 19%
Fats 0.14g 10.6g 16%
Protein 0.36g 6.69g 13%
Selenium 0.1µg 6.3µg 11%
Vitamin B6 0.029mg 0.156mg 10%
Copper 0.082mg 0.17mg 10%
Vitamin E 0.12mg 1.51mg 9%
Magnesium 7mg 40mg 8%
Vitamin K 4.4µg 14.3µg 8%
Zinc 0.1mg 0.96mg 8%
Calcium 9mg 77mg 7%
Fructose 6.42g 0.99g 7%
Vitamin B5 0.049mg 0.42mg 7%
Saturated fat 0.022g 1.633g 7%
Monounsaturated fat 0.084g 2.509g 6%
Vitamin C 4.3mg 0mg 5%
Potassium 116mg 170mg 2%
Fiber 3.1g 3.4g 1%
Net carbs 12.13g 74.26g N/A
Sugar 9.75g 24.85g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.055g N/A
Choline 5.1mg 5.9mg 0%
Tryptophan 0.002mg 0%
Threonine 0.011mg 0%
Isoleucine 0.011mg 0%
Leucine 0.019mg 0%
Lysine 0.017mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.011mg 0%
Valine 0.017mg 0%
Histidine 0.002mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pear Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Pear
32%
Graham cracker
Minerals Daily Need Coverage Score
7%
Pear
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Pear
Pear is lower in Sugar (difference - 15.1g)
Which food contains less Sodium?
Pear
Pear contains less Sodium (difference - 458mg)
Which food is lower in Saturated fat?
Pear
Pear is lower in Saturated fat (difference - 1.611g)
Which food is lower in glycemic index?
Pear
Pear is lower in glycemic index (difference - 36)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.4)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169118/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.