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Puff pastry vs. Saltine cracker — In-Depth Nutrition Comparison

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How are Puff pastry and Saltine cracker different?

  • Puff pastry is richer in Vitamin K, while Saltine cracker is higher in Iron, Vitamin B2, Folate, Vitamin B1, Vitamin B3, Vitamin B5, and Phosphorus.
  • Saltine cracker covers your daily need of Iron 64% more than Puff pastry.
  • Puff pastry contains 23 times more Saturated Fat than Saltine cracker. Puff pastry contains 5.502g of Saturated Fat, while Saltine cracker contains 0.244g.

Puff pastry, frozen, ready-to-bake, baked and Crackers, saltines, fat-free, low-sodium types were used in this article.

Infographic

Puff pastry vs Saltine cracker 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 Sodium -70.2%
Contains more Selenium +14.5%
Contains more Calcium +120%
Contains more Iron +196.9%
Contains more Magnesium +62.5%
Contains more Phosphorus +88.3%
Contains more Potassium +85.5%
Contains more Zinc +74.1%
Contains more Copper +26.1%
Contains more Manganese +28.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 98% 12% 26% 6% 33% 15% 39% 65% 134%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 290% 19% 49% 11% 111% 26% 49% 84% 117%
Contains less Sodium -70.2%
Contains more Selenium +14.5%
Contains more Calcium +120%
Contains more Iron +196.9%
Contains more Magnesium +62.5%
Contains more Phosphorus +88.3%
Contains more Potassium +85.5%
Contains more Zinc +74.1%
Contains more Copper +26.1%
Contains more Manganese +28.7%

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 A +∞%
Contains more Vitamin E +358.3%
Contains more Vitamin K +232.7%
Contains more Vitamin B1 +60.4%
Contains more Vitamin B2 +128.7%
Contains more Vitamin B3 +50.4%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +347.4%
Contains more Folate +125.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 81% 60% 72% 0% 5% 42% 0% 41%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 130% 137% 108% 24% 20% 93% 0% 13%
Contains more Vitamin A +∞%
Contains more Vitamin E +358.3%
Contains more Vitamin K +232.7%
Contains more Vitamin B1 +60.4%
Contains more Vitamin B2 +128.7%
Contains more Vitamin B3 +50.4%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +347.4%
Contains more Folate +125.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +2306.3%
Contains more Water +117.6%
Contains more Protein +41.9%
Contains more Carbs +80.1%
Contains more Other +120%
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 g
Contains more Fats +2306.3%
Contains more Water +117.6%
Contains more Protein +41.9%
Contains more Carbs +80.1%
Contains more Other +120%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +6116.9%
Contains more Polyunsaturated fat +3145%
Contains less Saturated Fat -95.6%
15% 24% 61%
Saturated Fat: 5.502 g
Monounsaturated Fat: 8.828 g
Polyunsaturated fat: 22.228 g
23% 13% 64%
Saturated Fat: 0.244 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.685 g
Contains more Monounsaturated Fat +6116.9%
Contains more Polyunsaturated fat +3145%
Contains less Saturated Fat -95.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Puff pastry Saltine cracker Opinion
Net carbs 44.2g 79.6g Saltine cracker
Protein 7.4g 10.5g Saltine cracker
Fats 38.5g 1.6g Puff pastry
Carbs 45.7g 82.3g Saltine cracker
Calories 558kcal 393kcal Puff pastry
Sugar 0.75g 0.38g Saltine cracker
Fiber 1.5g 2.7g Saltine cracker
Calcium 10mg 22mg Saltine cracker
Iron 2.6mg 7.72mg Saltine cracker
Magnesium 16mg 26mg Saltine cracker
Phosphorus 60mg 113mg Saltine cracker
Potassium 62mg 115mg Saltine cracker
Sodium 253mg 849mg Puff pastry
Zinc 0.54mg 0.94mg Saltine cracker
Copper 0.115mg 0.145mg Saltine cracker
Manganese 0.495mg 0.637mg Saltine cracker
Selenium 24.5µg 21.4µg Puff pastry
Vitamin A 1IU 0IU Puff pastry
Vitamin E 0.55mg 0.12mg Puff pastry
Vitamin B1 0.323mg 0.518mg Saltine cracker
Vitamin B2 0.258mg 0.59mg Saltine cracker
Vitamin B3 3.8mg 5.714mg Saltine cracker
Vitamin B5 0mg 0.39mg Saltine cracker
Vitamin B6 0.019mg 0.085mg Saltine cracker
Folate 55µg 124µg Saltine cracker
Vitamin K 16.3µg 4.9µg Puff pastry
Tryptophan 0.086mg 0.138mg Saltine cracker
Threonine 0.198mg 0.287mg Saltine cracker
Isoleucine 0.275mg 0.378mg Saltine cracker
Leucine 0.514mg 0.716mg Saltine cracker
Lysine 0.144mg 0.29mg Saltine cracker
Methionine 0.131mg 0.18mg Saltine cracker
Phenylalanine 0.367mg 0.514mg Saltine cracker
Valine 0.312mg 0.439mg Saltine cracker
Histidine 0.158mg 0.224mg Saltine cracker
Saturated Fat 5.502g 0.244g Saltine cracker
Monounsaturated Fat 8.828g 0.142g Puff pastry
Polyunsaturated fat 22.228g 0.685g Puff pastry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Saltine cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Puff pastry
44%
Saltine cracker
Minerals Daily Need Coverage Score
43%
Puff pastry
76%
Saltine cracker

Comparison summary

Which food is lower in Sugar?
Saltine cracker
Saltine cracker is lower in Sugar (difference - 0.37g)
Which food is lower in Saturated Fat?
Saltine cracker
Saltine cracker is lower in Saturated Fat (difference - 5.258g)
Which food is richer in minerals?
Saltine cracker
Saltine cracker is relatively richer in minerals
Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 596mg)
Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 18)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/nutrients
  2. Saltine cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/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.