Pie crust vs. Graham cracker — In-Depth Nutrition Comparison
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A recap on differences between pie crust and graham cracker
- Pie crust has more selenium and vitamin B1; however, graham cracker is higher in manganese, iron, phosphorus, vitamin B3, copper, and vitamin B2.
- Pie crust covers your daily saturated fat needs 32% more than graham cracker.
- Graham cracker contains 4 times less selenium than pie crust. Pie crust contains 22.9µg of selenium, while graham cracker contains 6.3µg.
- Graham cracker has less saturated fat.
Food varieties used in this article are Pie crust, standard-type, dry mix and Cookies, graham crackers, plain or honey (includes cinnamon).
Infographic
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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.
| Contains more SeleniumSelenium | +263.5% |
| Contains more MagnesiumMagnesium | +166.7% |
| Contains more CalciumCalcium | +26.2% |
| Contains more PotassiumPotassium | +165.6% |
| Contains more IronIron | +70.3% |
| Contains more CopperCopper | +126.7% |
| Contains more ZincZinc | +140% |
| Contains more PhosphorusPhosphorus | +115.1% |
| Contains less SodiumSodium | -39% |
| Contains more ManganeseManganese | +223.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +47.9% |
| Contains more FolateFolate | +14.3% |
| Contains more Vitamin B2Vitamin B2 | +48.8% |
| Contains more Vitamin B3Vitamin B3 | +62.8% |
| Contains more Vitamin B5Vitamin B5 | +56.7% |
| Contains more Vitamin B6Vitamin B6 | +143.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.9 g
Fats:
31.4 g
Carbs:
52.1 g
Water:
7.6 g
Other:
2 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more FatsFats | +196.2% |
| Contains more WaterWater | +124.2% |
| Contains more OtherOther | +20.5% |
| Contains more CarbsCarbs | +49.1% |
~equal in
Protein
~6.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.974 g
Monounsaturated fat:
Mono. Fat
17.887 g
Polyunsaturated fat:
Poly. Fat
3.968 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains more Mono. FatMonounsaturated fat | +612.9% |
| Contains less Sat. FatSaturated fat | -79.5% |
| Contains more Poly. FatPolyunsaturated fat | +35.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Monounsaturated fat | 17.887g | 2.509g | 38% |
| Fats | 31.4g | 10.6g | 32% |
| Manganese | 0.315mg | 1.019mg | 31% |
| Selenium | 22.9µg | 6.3µg | 30% |
| Saturated fat | 7.974g | 1.633g | 29% |
| Iron | 2.22mg | 3.78mg | 20% |
| Starch | 46.56g | 19% | |
| Fiber | 3.4g | 14% | |
| Phosphorus | 86mg | 185mg | 14% |
| Sodium | 753mg | 459mg | 13% |
| Vitamin K | 14.3µg | 12% | |
| Vitamin B3 | 2.727mg | 4.439mg | 11% |
| Vitamin B1 | 0.392mg | 0.265mg | 11% |
| Copper | 0.075mg | 0.17mg | 11% |
| Vitamin E | 1.51mg | 10% | |
| Carbs | 52.1g | 77.66g | 9% |
| Polyunsaturated fat | 3.968g | 5.388g | 9% |
| Vitamin B2 | 0.213mg | 0.317mg | 8% |
| Vitamin B6 | 0.064mg | 0.156mg | 7% |
| Magnesium | 15mg | 40mg | 6% |
| Zinc | 0.4mg | 0.96mg | 5% |
| Calories | 518kcal | 430kcal | 4% |
| Folate | 104µg | 91µg | 3% |
| Vitamin B5 | 0.268mg | 0.42mg | 3% |
| Potassium | 64mg | 170mg | 3% |
| Calcium | 61mg | 77mg | 2% |
| Fructose | 0.99g | 1% | |
| Choline | 5.9mg | 1% | |
| Protein | 6.9g | 6.69g | 0% |
| Net carbs | 52.1g | 74.26g | N/A |
| Sugar | 24.85g | N/A | |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.08mg | 0% | |
| Threonine | 0.184mg | 0% | |
| Isoleucine | 0.255mg | 0% | |
| Leucine | 0.476mg | 0% | |
| Lysine | 0.133mg | 0% | |
| Methionine | 0.121mg | 0% | |
| Phenylalanine | 0.339mg | 0% | |
| Valine | 0.289mg | 0% | |
| Histidine | 0.146mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
32%
Minerals Daily Need Coverage Score
45%
60%
Comparison summary
Which food is lower in Sugar?
Pie crust is lower in Sugar (difference - 24.85g)
Which food is lower in glycemic index?
Pie crust is lower in glycemic index (difference - 74)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 294mg)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 6.341g)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)