Puff pastry vs. Graham cracker — In-Depth Nutrition Comparison
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The main differences between puff pastry and graham cracker
- Puff pastry has more selenium; however, graham cracker has more manganese, phosphorus, iron, vitamin B6, folate, vitamin B5, and fiber.
- Daily need coverage for selenium for puff pastry is 33% higher.
- Graham cracker has 3 times less saturated fat than puff pastry. Puff pastry has 5.502g of saturated fat, while graham cracker has 1.633g.
- Graham cracker has a higher glycemic index than puff pastry.
Food types used in this article are Puff pastry, frozen, ready-to-bake, baked 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 less SodiumSodium | -44.9% |
| Contains more SeleniumSelenium | +288.9% |
| Contains more MagnesiumMagnesium | +150% |
| Contains more CalciumCalcium | +670% |
| Contains more PotassiumPotassium | +174.2% |
| Contains more IronIron | +45.4% |
| Contains more CopperCopper | +47.8% |
| Contains more ZincZinc | +77.8% |
| Contains more PhosphorusPhosphorus | +208.3% |
| Contains more ManganeseManganese | +105.9% |
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 | +21.9% |
| Contains more Vitamin KVitamin K | +14% |
| Contains more Vitamin EVitamin E | +174.5% |
| Contains more Vitamin B2Vitamin B2 | +22.9% |
| Contains more Vitamin B3Vitamin B3 | +16.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +721.1% |
| Contains more FolateFolate | +65.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.4 g
Fats:
38.5 g
Carbs:
45.7 g
Water:
7.4 g
Other:
1 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more FatsFats | +263.2% |
| Contains more WaterWater | +118.3% |
| Contains more CarbsCarbs | +69.9% |
| Contains more OtherOther | +66% |
~equal in
Protein
~6.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.502 g
Monounsaturated fat:
Mono. Fat
8.828 g
Polyunsaturated fat:
Poly. Fat
22.228 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 | +251.9% |
| Contains more Poly. FatPolyunsaturated fat | +312.5% |
| Contains less Sat. FatSaturated fat | -70.3% |
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 Sodium |
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| Lower in Glycemic Index |
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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. |
| Polyunsaturated fat | 22.228g | 5.388g | 112% |
| Fats | 38.5g | 10.6g | 43% |
| Selenium | 24.5µg | 6.3µg | 33% |
| Manganese | 0.495mg | 1.019mg | 23% |
| Starch | 46.56g | 19% | |
| Saturated fat | 5.502g | 1.633g | 18% |
| Phosphorus | 60mg | 185mg | 18% |
| Monounsaturated fat | 8.828g | 2.509g | 16% |
| Iron | 2.6mg | 3.78mg | 15% |
| Carbs | 45.7g | 77.66g | 11% |
| Vitamin B6 | 0.019mg | 0.156mg | 11% |
| Folate | 55µg | 91µg | 9% |
| Sodium | 253mg | 459mg | 9% |
| Vitamin B5 | 0mg | 0.42mg | 8% |
| Fiber | 1.5g | 3.4g | 8% |
| Calcium | 10mg | 77mg | 7% |
| Calories | 558kcal | 430kcal | 6% |
| Copper | 0.115mg | 0.17mg | 6% |
| Vitamin E | 0.55mg | 1.51mg | 6% |
| Magnesium | 16mg | 40mg | 6% |
| Vitamin B1 | 0.323mg | 0.265mg | 5% |
| Vitamin B2 | 0.258mg | 0.317mg | 5% |
| Vitamin B3 | 3.8mg | 4.439mg | 4% |
| Zinc | 0.54mg | 0.96mg | 4% |
| Potassium | 62mg | 170mg | 3% |
| Vitamin K | 16.3µg | 14.3µg | 2% |
| Fructose | 0.99g | 1% | |
| Protein | 7.4g | 6.69g | 1% |
| Net carbs | 44.2g | 74.26g | N/A |
| Sugar | 0.75g | 24.85g | N/A |
| Trans fat | 0.055g | N/A | |
| Choline | 6.2mg | 5.9mg | 0% |
| Tryptophan | 0.086mg | 0% | |
| Threonine | 0.198mg | 0% | |
| Isoleucine | 0.275mg | 0% | |
| Leucine | 0.514mg | 0% | |
| Lysine | 0.144mg | 0% | |
| Methionine | 0.131mg | 0% | |
| Phenylalanine | 0.367mg | 0% | |
| Valine | 0.312mg | 0% | |
| Histidine | 0.158mg | 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
43%
60%
Comparison summary
Which food is lower in Sugar?
Puff pastry is lower in Sugar (difference - 24.1g)
Which food contains less Sodium?
Puff pastry contains less Sodium (difference - 206mg)
Which food is lower in glycemic index?
Puff pastry is lower in glycemic index (difference - 18)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 3.869g)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food contains less Cholesterol?
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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.