Graham cracker vs. Pastry — In-Depth Nutrition Comparison

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Significant differences between graham cracker and pastry

Graham cracker has more manganese, phosphorus, iron, carbs, and vitamin B6; however, pastry is richer in fats, selenium, and vitamin B1.
Pastry covers your daily fats needs 42% more than graham cracker.
Pastry has 7 times less vitamin B6 than graham cracker. Graham cracker has 0.156mg of vitamin B6, while pastry has 0.021mg.
Pastry contains less sodium.
Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of pastry is 59.

Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Puff pastry, frozen, ready-to-bake.

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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.

Graham cracker

Pastry

Contains more MagnesiumMagnesium	+150%
Contains more CalciumCalcium	+670%
Contains more PotassiumPotassium	+178.7%
Contains more IronIron	+47.7%
Contains more CopperCopper	+49.1%
Contains more ZincZinc	+81.1%
Contains more PhosphorusPhosphorus	+208.3%
Contains more ManganeseManganese	+108.8%

Contains less SodiumSodium	-45.8%
Contains more SeleniumSelenium	+284.1%

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.

Graham cracker

Pastry

Contains more Vitamin EVitamin E	+179.6%
Contains more Vitamin B2Vitamin B2	+12%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+642.9%
Contains more FolateFolate	+16.7%

Contains more Vitamin B1Vitamin B1	+50.2%
Contains more Vitamin KVitamin K	+12.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~4.168mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Monounsaturated fat	2.509g	21.597g	48%
Fats	10.6g	38.1g	42%
Omega-3 (ALA)	0.599g		37%
Saturated fat	1.633g	9.643g	36%
Selenium	6.3µg	24.2µg	33%
Omega-6 (Linoleic acid)	4.735g		28%
Manganese	1.019mg	0.488mg	23%
Starch	46.56g		19%
Phosphorus	185mg	60mg	18%
Iron	3.78mg	2.56mg	15%
Carbs	77.66g	45.1g	11%
Vitamin B1	0.265mg	0.398mg	11%
Vitamin B6	0.156mg	0.021mg	10%
Sodium	459mg	249mg	9%
Fiber	3.4g	1.5g	8%
Vitamin B5	0.42mg	0mg	8%
Calcium	77mg	10mg	7%
Calories	430kcal	551kcal	6%
Magnesium	40mg	16mg	6%
Copper	0.17mg	0.114mg	6%
Vitamin E	1.51mg	0.54mg	6%
Zinc	0.96mg	0.53mg	4%
Potassium	170mg	61mg	3%
Vitamin B2	0.317mg	0.283mg	3%
Folate	91µg	78µg	3%
Polyunsaturated fat	5.388g	4.894g	3%
Vitamin B3	4.439mg	4.168mg	2%
Vitamin K	14.3µg	16.1µg	2%
Protein	6.69g	7.3g	1%
Fructose	0.99g		1%
Protein per 100 calories	1.6g	1.3g	N/A
Calories per 10 g protein	643kcal	755kcal	N/A
Weight per 100 calories	23g	18g	N/A
Unsaturated / Saturated Fat ratio	4.8	2.7	N/A
Net carbs	74.26g	43.6g	N/A
Sugar	24.85g	0.74g	N/A
Trans fat	0.055g		N/A
Choline	5.9mg	6.4mg	0%
Tryptophan		0.085mg	0%
Threonine		0.196mg	0%
Isoleucine		0.272mg	0%
Leucine		0.508mg	0%
Lysine		0.142mg	0%
Methionine		0.129mg	0%
Phenylalanine		0.362mg	0%
Valine		0.308mg	0%
Histidine		0.156mg	0%
Omega-6 (Gamma-linolenic acid)	0.024g		N/A
Omega-6 (Eicosadienoic acid)	0.004g		N/A