Graham cracker vs. Pie crust — In-Depth Nutrition Comparison

Compare

A recap on the differences between graham cracker and pie crust

Graham cracker has more manganese, iron, phosphorus, vitamin B3, and copper; however, pie crust is higher in fats, selenium, and vitamin B1.
Pie crust covers your daily fats needs 32% more than graham cracker.
Pie crust contains 3 times less manganese than graham cracker. Graham cracker contains 1.019mg of manganese, while pie crust contains 0.315mg.
Graham cracker has less sodium.

Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Pie crust, standard-type, dry mix.

Infographic

Infographic link

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

Pie crust

Contains more MagnesiumMagnesium	+166.7%
Contains more CalciumCalcium	+26.2%
Contains more PotassiumPotassium	+165.6%
Contains more IronIron	+70.3%
Contains more CopperCopper	+126.7%
Contains more ZincZinc	+140%
Contains more PhosphorusPhosphorus	+115.1%
Contains less SodiumSodium	-39%
Contains more ManganeseManganese	+223.5%

Contains more SeleniumSelenium

+263.5%

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

Pie crust

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+48.8%
Contains more Vitamin B3Vitamin B3	+62.8%
Contains more Vitamin B5Vitamin B5	+56.7%
Contains more Vitamin B6Vitamin B6	+143.8%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+47.9%
Contains more FolateFolate	+14.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Monounsaturated fat	2.509g	17.887g	38%
Omega-3 (ALA)	0.599g		37%
Fats	10.6g	31.4g	32%
Manganese	1.019mg	0.315mg	31%
Selenium	6.3µg	22.9µg	30%
Saturated fat	1.633g	7.974g	29%
Omega-6 (Linoleic acid)	4.735g		28%
Iron	3.78mg	2.22mg	20%
Starch	46.56g		19%
Fiber	3.4g		14%
Phosphorus	185mg	86mg	14%
Sodium	459mg	753mg	13%
Vitamin K	14.3µg		12%
Copper	0.17mg	0.075mg	11%
Vitamin B1	0.265mg	0.392mg	11%
Vitamin B3	4.439mg	2.727mg	11%
Vitamin E	1.51mg		10%
Carbs	77.66g	52.1g	9%
Polyunsaturated fat	5.388g	3.968g	9%
Vitamin B2	0.317mg	0.213mg	8%
Vitamin B6	0.156mg	0.064mg	7%
Magnesium	40mg	15mg	6%
Zinc	0.96mg	0.4mg	5%
Calories	430kcal	518kcal	4%
Potassium	170mg	64mg	3%
Vitamin B5	0.42mg	0.268mg	3%
Folate	91µg	104µg	3%
Calcium	77mg	61mg	2%
Choline	5.9mg		1%
Fructose	0.99g		1%
Protein	6.69g	6.9g	0%
Protein per 100 calories	1.6g	1.3g	N/A
Calories per 10 g protein	643kcal	751kcal	N/A
Weight per 100 calories	23g	19g	N/A
Unsaturated / Saturated Fat ratio	4.8	2.7	N/A
Net carbs	74.26g	52.1g	N/A
Sugar	24.85g		N/A
Trans fat	0.055g		N/A
Tryptophan		0.08mg	0%
Threonine		0.184mg	0%
Isoleucine		0.255mg	0%
Leucine		0.476mg	0%
Lysine		0.133mg	0%
Methionine		0.121mg	0%
Phenylalanine		0.339mg	0%
Valine		0.289mg	0%
Histidine		0.146mg	0%
Omega-6 (Gamma-linolenic acid)	0.024g		N/A
Omega-6 (Eicosadienoic acid)	0.004g		N/A