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Almonds vs. Graham cracker — In-Depth Nutrition Comparison

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The main differences between almonds and graham cracker

  • Graham cracker contains less vitamin E, copper, vitamin B2, magnesium, manganese, phosphorus, fiber, zinc, and calcium than almonds.
  • Daily need coverage for vitamin E for almonds is 161% higher.
  • Graham cracker has 7 times less magnesium than almonds. Almonds have 270mg of magnesium, while graham cracker has 40mg.
  • Almonds are lower in sodium.
  • Graham cracker has a higher glycemic index than almonds.

Food types used in this article are Nuts, almonds and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Almonds vs Graham 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +249.4%
Contains more PotassiumPotassium +331.2%
Contains more CopperCopper +506.5%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +113.8%
Contains more SeleniumSelenium +53.7%
~equal in Iron ~3.78mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin EVitamin E +1597.4%
Contains more Vitamin B2Vitamin B2 +259%
Contains more Vitamin B5Vitamin B5 +12.1%
Contains more CholineCholine +783.1%
Contains more Vitamin B1Vitamin B1 +29.3%
Contains more Vitamin B3Vitamin B3 +22.7%
Contains more Vitamin B6Vitamin B6 +13.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +106.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +216.1%
Contains more FatsFats +371%
Contains more WaterWater +30.1%
Contains more OtherOther +78.3%
Contains more CarbsCarbs +260.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
17% 26% 57%
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 +1157.5%
Contains more Poly. FatPolyunsaturated fat +128.8%
Contains less Sat. FatSaturated fat -57%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
65% 32%
Starch: 46.56 g
Sucrose: 22.82 g
Glucose: 1.04 g
Fructose: 0.99 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +6366.7%
Contains more SucroseSucrose +477.7%
Contains more GlucoseGlucose +511.8%
Contains more FructoseFructose +800%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Graham cracker DV% diff.
Vitamin E 25.63mg 1.51mg 161%
Copper 1.031mg 0.17mg 96%
Monounsaturated fat 31.551g 2.509g 73%
Vitamin B2 1.138mg 0.317mg 63%
Fats 49.93g 10.6g 61%
Magnesium 270mg 40mg 55%
Manganese 2.179mg 1.019mg 50%
Polyunsaturated fat 12.329g 5.388g 46%
Phosphorus 481mg 185mg 42%
Fiber 12.5g 3.4g 36%
Protein 21.15g 6.69g 29%
Zinc 3.12mg 0.96mg 20%
Sodium 1mg 459mg 20%
Calcium 269mg 77mg 19%
Carbs 21.55g 77.66g 19%
Starch 0.72g 46.56g 19%
Potassium 733mg 170mg 17%
Vitamin K 0µg 14.3µg 12%
Folate 44µg 91µg 12%
Saturated fat 3.802g 1.633g 10%
Choline 52.1mg 5.9mg 8%
Calories 579kcal 430kcal 7%
Vitamin B1 0.205mg 0.265mg 5%
Vitamin B3 3.618mg 4.439mg 5%
Selenium 4.1µg 6.3µg 4%
Fructose 0.11g 0.99g 1%
Vitamin B5 0.471mg 0.42mg 1%
Iron 3.71mg 3.78mg 1%
Vitamin B6 0.137mg 0.156mg 1%
Net carbs 9.05g 74.26g N/A
Sugar 4.35g 24.85g N/A
Trans fat 0.015g 0.055g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Omega-3 - ALA 0.003g 0.599g N/A
Omega-6 - Gamma-linoleic acid 0g 0.024g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.004g N/A
Omega-6 - Linoleic acid 12.32g 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
32%
Graham cracker
Minerals Daily Need Coverage Score
142%
Almonds
60%
Graham cracker

Comparison summary

Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 2.169g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2.4)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 20.5g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 458mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 74)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.