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Castanea crenata vs. Graham cracker — In-Depth Nutrition Comparison

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A recap on differences between castanea crenata and graham cracker

  • Castanea crenata has more copper, vitamin C, manganese, and vitamin B6; however, graham cracker is higher in iron, vitamin B3, phosphorus, vitamin B2, and folate.
  • Castanea crenata covers your daily copper needs 44% more than graham cracker.
  • Castanea crenata has less sodium.

Food varieties used in this article are Nuts, chestnuts, japanese, raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Castanea crenata 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 35% 9.3% 29% 54% 187% 30% 31% 1.8% 208% 0%
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 +22.5%
Contains more PotassiumPotassium +93.5%
Contains more CopperCopper +230.6%
Contains more ZincZinc +14.6%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +56.1%
Contains more CalciumCalcium +148.4%
Contains more IronIron +160.7%
Contains more PhosphorusPhosphorus +156.9%

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 88% 0.67% 0% 0% 86% 38% 28% 12% 65% 0% 0% 35% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +29.8%
Contains more Vitamin B6Vitamin B6 +81.4%
Contains more Vitamin B2Vitamin B2 +94.5%
Contains more Vitamin B3Vitamin B3 +195.9%
Contains more Vitamin B5Vitamin B5 +103.9%
Contains more FolateFolate +93.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 35% 61%
Protein: 2.25 g
Fats: 0.53 g
Carbs: 34.91 g
Water: 61.41 g
Other: 0.9 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 WaterWater +1711.5%
Contains more ProteinProtein +197.3%
Contains more FatsFats +1900%
Contains more CarbsCarbs +122.5%
Contains more OtherOther +84.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 56% 28%
Saturated fat: Sat. Fat 0.078 g
Monounsaturated fat: Mono. Fat 0.278 g
Polyunsaturated fat: Poly. Fat 0.138 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 less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +802.5%
Contains more Poly. FatPolyunsaturated fat +3804.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Castanea crenata Graham cracker DV% diff.
Copper 0.562mg 0.17mg 44%
Polyunsaturated fat 0.138g 5.388g 35%
Vitamin C 26.3mg 0mg 29%
Iron 1.45mg 3.78mg 29%
Manganese 1.591mg 1.019mg 25%
Sodium 14mg 459mg 19%
Starch 46.56g 19%
Vitamin B3 1.5mg 4.439mg 18%
Phosphorus 72mg 185mg 16%
Fats 0.53g 10.6g 15%
Calories 154kcal 430kcal 14%
Fiber 3.4g 14%
Carbs 34.91g 77.66g 14%
Vitamin B2 0.163mg 0.317mg 12%
Vitamin K 14.3µg 12%
Selenium 6.3µg 11%
Folate 47µg 91µg 11%
Vitamin E 1.51mg 10%
Vitamin B6 0.283mg 0.156mg 10%
Protein 2.25g 6.69g 9%
Saturated fat 0.078g 1.633g 7%
Vitamin B1 0.344mg 0.265mg 7%
Monounsaturated fat 0.278g 2.509g 6%
Potassium 329mg 170mg 5%
Calcium 31mg 77mg 5%
Vitamin B5 0.206mg 0.42mg 4%
Magnesium 49mg 40mg 2%
Fructose 0.99g 1%
Choline 5.9mg 1%
Zinc 1.1mg 0.96mg 1%
Net carbs 34.91g 74.26g N/A
Sugar 24.85g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.055g N/A
Tryptophan 0.032mg 0%
Threonine 0.09mg 0%
Isoleucine 0.111mg 0%
Leucine 0.139mg 0%
Lysine 0.147mg 0%
Methionine 0.054mg 0%
Phenylalanine 0.088mg 0%
Valine 0.134mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Castanea crenata 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
27%
Castanea crenata
32%
Graham cracker
Minerals Daily Need Coverage Score
59%
Castanea crenata
60%
Graham cracker

Comparison summary

Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2.6)
Which food is lower in Sugar?
Castanea crenata
Castanea crenata is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Castanea crenata
Castanea crenata contains less Sodium (difference - 445mg)
Which food is lower in Saturated fat?
Castanea crenata
Castanea crenata is lower in Saturated fat (difference - 1.555g)
Which food is lower in glycemic index?
Castanea crenata
Castanea crenata is lower in glycemic index (difference - 74)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Castanea crenata - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169413/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.