Puff pastry vs. Crackers — In-Depth Nutrition Comparison

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Significant differences between puff pastry and crackers

Puff pastry has more selenium and fats; however, crackers are richer in vitamin K, phosphorus, iron, vitamin E, vitamin B2, calcium, and folate.
Crackers cover your daily vitamin K needs 44% more than puff pastry.
Crackers have 4 times less selenium than puff pastry. Puff pastry has 24.5µg of selenium, while crackers have 6.7µg.
Puff pastry contains less sodium.

Specific food types used in this comparison are Puff pastry, frozen, ready-to-bake, baked and Crackers, standard snack-type, regular.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Puff pastry

Crackers

Contains less SodiumSodium	-65.2%
Contains more SeleniumSelenium	+265.7%

Contains more MagnesiumMagnesium	+12.5%
Contains more CalciumCalcium	+1100%
Contains more PotassiumPotassium	+90.3%
Contains more IronIron	+55%
Contains more PhosphorusPhosphorus	+313.3%

~equal in Copper ~0.104mg

~equal in Zinc ~0.49mg

~equal in Manganese ~0.491mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Puff pastry

Crackers

Contains more Vitamin EVitamin E	+450.9%
Contains more Vitamin B1Vitamin B1	+28.8%
Contains more Vitamin B2Vitamin B2	+76.7%
Contains more Vitamin B3Vitamin B3	+14.5%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+231.6%
Contains more Vitamin KVitamin K	+325.2%
Contains more FolateFolate	+67.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)		1.485g	93%
Omega-6 (Linoleic acid)		11.48g	68%
Polyunsaturated fat	22.228g	13.137g	61%
Vitamin K	16.3µg	69.3µg	44%
Selenium	24.5µg	6.7µg	32%
Phosphorus	60mg	248mg	27%
Sodium	253mg	726mg	21%
Starch		49.69g	20%
Fats	38.5g	26.43g	19%
Iron	2.6mg	4.03mg	18%
Vitamin E	0.55mg	3.03mg	17%
Vitamin B2	0.258mg	0.456mg	15%
Calcium	10mg	120mg	11%
Folate	55µg	92µg	9%
Vitamin B1	0.323mg	0.416mg	8%
Vitamin B5	0mg	0.417mg	8%
Monounsaturated fat	8.828g	6.553g	6%
Carbs	45.7g	61.3g	5%
Fiber	1.5g	2.3g	3%
Vitamin B3	3.8mg	4.352mg	3%
Vitamin B6	0.019mg	0.063mg	3%
Calories	558kcal	510kcal	2%
Protein	7.4g	6.64g	2%
Potassium	62mg	118mg	2%
Copper	0.115mg	0.104mg	1%
Choline	6.2mg	9.6mg	1%
Protein per 100 calories	1.3g	1.3g	N/A
Calories per 10 g protein	754kcal	768kcal	N/A
Weight per 100 calories	18g	20g	N/A
Unsaturated / Saturated Fat ratio	5.6	3.5	N/A
Net carbs	44.2g	59g	N/A
Magnesium	16mg	18mg	0%
Sugar	0.75g	8.18g	N/A
Zinc	0.54mg	0.49mg	0%
Manganese	0.495mg	0.491mg	0%
Trans fat		1.076g	N/A
Saturated fat	5.502g	5.562g	0%
Tryptophan	0.086mg	0.084mg	0%
Threonine	0.198mg	0.193mg	0%
Isoleucine	0.275mg	0.246mg	0%
Leucine	0.514mg	0.471mg	0%
Lysine	0.144mg	0.103mg	0%
Methionine	0.131mg	0.112mg	0%
Phenylalanine	0.367mg	0.331mg	0%
Valine	0.312mg	0.294mg	0%
Histidine	0.158mg	0.145mg	0%
Fructose		0.29g	0%
Omega-6 (Gamma-linolenic acid)		0.062g	N/A
Omega-6 (Eicosadienoic acid)		0.009g	N/A