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 fats and vitamin K, while saltine cracker is higher in iron, vitamin B2, folate, vitamin B1, carbs, and vitamin B3.
Saltine cracker covers your daily need for iron 64% more than puff pastry.
Puff pastry contains 24 times more fats than saltine cracker. Puff pastry contains 38.5g of fats, while saltine cracker contains 1.6g.
Saltine cracker is lower in saturated fat.
Saltine cracker has a higher glycemic index (74) than puff pastry (56).

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

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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

Saltine cracker

Contains less SodiumSodium	-70.2%
Contains more SeleniumSelenium	+14.5%

Contains more MagnesiumMagnesium	+62.5%
Contains more CalciumCalcium	+120%
Contains more PotassiumPotassium	+85.5%
Contains more IronIron	+196.9%
Contains more CopperCopper	+26.1%
Contains more ZincZinc	+74.1%
Contains more PhosphorusPhosphorus	+88.3%
Contains more ManganeseManganese	+28.7%

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

Saltine cracker

Contains more Vitamin EVitamin E	+358.3%
Contains more Vitamin KVitamin K	+232.7%

Contains more Vitamin B1Vitamin B1	+60.4%
Contains more Vitamin B2Vitamin B2	+128.7%
Contains more Vitamin B3Vitamin B3	+50.4%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+347.4%
Contains more FolateFolate	+125.5%

~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.
Polyunsaturated fat	22.228g	0.685g	144%
Iron	2.6mg	7.72mg	64%
Fats	38.5g	1.6g	57%
Sodium	253mg	849mg	26%
Vitamin B2	0.258mg	0.59mg	26%
Saturated fat	5.502g	0.244g	24%
Monounsaturated fat	8.828g	0.142g	22%
Folate	55µg	124µg	17%
Vitamin B1	0.323mg	0.518mg	16%
Carbs	45.7g	82.3g	12%
Vitamin B3	3.8mg	5.714mg	12%
Vitamin K	16.3µg	4.9µg	10%
Calories	558kcal	393kcal	8%
Phosphorus	60mg	113mg	8%
Vitamin B5	0mg	0.39mg	8%
Protein	7.4g	10.5g	6%
Manganese	0.495mg	0.637mg	6%
Selenium	24.5µg	21.4µg	6%
Fiber	1.5g	2.7g	5%
Vitamin B6	0.019mg	0.085mg	5%
Zinc	0.54mg	0.94mg	4%
Copper	0.115mg	0.145mg	3%
Vitamin E	0.55mg	0.12mg	3%
Magnesium	16mg	26mg	2%
Potassium	62mg	115mg	2%
Choline	6.2mg	19.6mg	2%
Calcium	10mg	22mg	1%
Protein per 100 calories	1.3g	2.7g	N/A
Calories per 10 g protein	754kcal	374kcal	N/A
Weight per 100 calories	18g	25g	N/A
Unsaturated / Saturated Fat ratio	5.6	3.4	N/A
Net carbs	44.2g	79.6g	N/A
Sugar	0.75g	0.38g	N/A
Tryptophan	0.086mg	0.138mg	0%
Threonine	0.198mg	0.287mg	0%
Isoleucine	0.275mg	0.378mg	0%
Leucine	0.514mg	0.716mg	0%
Lysine	0.144mg	0.29mg	0%
Methionine	0.131mg	0.18mg	0%
Phenylalanine	0.367mg	0.514mg	0%
Valine	0.312mg	0.439mg	0%
Histidine	0.158mg	0.224mg	0%