Pop tarts vs. Graham cracker — In-Depth Nutrition Comparison
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How are pop tarts and graham cracker different?
- Pop tarts are higher in vitamin A, vitamin B6, and monounsaturated fat; however, graham cracker is richer in phosphorus, fiber, vitamin B5, magnesium, and calcium.
- Daily need coverage for vitamin A for pop tarts is 32% higher.
- Pop tarts contain 3 times more monounsaturated fat than graham cracker. While pop tarts contain 6.5g of monounsaturated fat, graham cracker contains only 2.509g.
Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Blueberry and Cookies, graham crackers, plain or honey (includes cinnamon) are the varieties used in this article.
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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 ZincZinc | +32.3% |
| Contains less SodiumSodium | -13.3% |
| Contains more MagnesiumMagnesium | +150% |
| Contains more CalciumCalcium | +220.8% |
| Contains more PotassiumPotassium | +78.9% |
| Contains more CopperCopper | +13.3% |
| Contains more PhosphorusPhosphorus | +110.2% |
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 AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +143.6% |
| Contains more Vitamin B3Vitamin B3 | +16.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +13.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.6 g
Fats:
13.3 g
Carbs:
68.41 g
Water:
12.5 g
Other:
1.19 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more FatsFats | +25.5% |
| Contains more WaterWater | +268.7% |
| Contains more ProteinProtein | +45.4% |
| Contains more CarbsCarbs | +13.5% |
| Contains more OtherOther | +39.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.02 g
Monounsaturated fat:
Mono. Fat
6.5 g
Polyunsaturated fat:
Poly. Fat
4.81 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 | +159.1% |
| Contains less Sat. FatSaturated fat | -19.2% |
| Contains more Poly. FatPolyunsaturated fat | +12% |
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.019mg | 44% | |
| Vitamin A | 289µg | 0µg | 32% |
| Starch | 46.56g | 19% | |
| Vitamin B6 | 0.38mg | 0.156mg | 17% |
| Phosphorus | 88mg | 185mg | 14% |
| Vitamin K | 14.3µg | 12% | |
| Selenium | 6.3µg | 11% | |
| Monounsaturated fat | 6.5g | 2.509g | 10% |
| Vitamin E | 1.51mg | 10% | |
| Fiber | 1.1g | 3.4g | 9% |
| Vitamin B5 | 0mg | 0.42mg | 8% |
| Magnesium | 16mg | 40mg | 6% |
| Calcium | 24mg | 77mg | 5% |
| Iron | 3.5mg | 3.78mg | 4% |
| Polyunsaturated fat | 4.81g | 5.388g | 4% |
| Vitamin B3 | 3.8mg | 4.439mg | 4% |
| Fats | 13.3g | 10.6g | 4% |
| Protein | 4.6g | 6.69g | 4% |
| Folate | 80µg | 91µg | 3% |
| Sodium | 398mg | 459mg | 3% |
| Carbs | 68.41g | 77.66g | 3% |
| Zinc | 1.27mg | 0.96mg | 3% |
| Vitamin B1 | 0.29mg | 0.265mg | 2% |
| Saturated fat | 2.02g | 1.633g | 2% |
| Copper | 0.15mg | 0.17mg | 2% |
| Potassium | 95mg | 170mg | 2% |
| Fructose | 0.99g | 1% | |
| Calories | 412kcal | 430kcal | 1% |
| Choline | 5.9mg | 1% | |
| Vitamin B2 | 0.33mg | 0.317mg | 1% |
| Net carbs | 67.31g | 74.26g | N/A |
| Sugar | 30.9g | 24.85g | N/A |
| Trans fat | 0.055g | 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 |
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
36%
32%
Minerals Daily Need Coverage Score
33%
60%
Comparison summary
Which food contains less Sodium?
Pop tarts contains less Sodium (difference - 61mg)
Which food is lower in glycemic index?
Pop tarts is lower in glycemic index (difference - 4)
Which food is lower in Sugar?
Graham cracker is lower in Sugar (difference - 6.05g)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 0.387g)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.