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  6. Chestnut vs. Graham cracker

Chestnut vs. Graham cracker — In-Depth Nutrition Comparison

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The main differences between chestnut and graham cracker

  • Chestnut has more copper, vitamin C, and potassium; however, graham cracker has more iron, vitamin B3, vitamin B2, folate, phosphorus, and vitamin B1.
  • Daily need coverage for copper for chestnut is 34% higher.
  • Chestnut is lower in sodium.
  • Graham cracker has a higher glycemic index than chestnut.

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

Infographic

Chestnut vs Graham cracker infographic
Infographic link

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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 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 +35%
Contains more PotassiumPotassium +320.6%
Contains more CopperCopper +177.6%
Contains less SodiumSodium -94.1%
Contains more CalciumCalcium +67.4%
Contains more IronIron +118.5%
Contains more ZincZinc +284%
Contains more PhosphorusPhosphorus +86.9%
Contains more ManganeseManganese +19.3%

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 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 B6Vitamin B6 +49.4%
Contains more Vitamin B1Vitamin B1 +79.1%
Contains more Vitamin B2Vitamin B2 +204.8%
Contains more Vitamin B3Vitamin B3 +507.3%
Contains more Vitamin B5Vitamin B5 +32.9%
Contains more FolateFolate +139.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chestnut Graham cracker DV% diff.
Copper 0.472mg 0.17mg 34%
Polyunsaturated fat 0.545g 5.388g 32%
Vitamin C 26.7mg 0mg 30%
Iron 1.73mg 3.78mg 26%
Vitamin B3 0.731mg 4.439mg 23%
Sodium 27mg 459mg 19%
Starch 46.56g 19%
Carbs 27.76g 77.66g 17%
Vitamin B2 0.104mg 0.317mg 16%
Potassium 715mg 170mg 16%
Calories 131kcal 430kcal 15%
Fiber 3.4g 14%
Fats 1.38g 10.6g 14%
Folate 38µg 91µg 13%
Vitamin K 14.3µg 12%
Phosphorus 99mg 185mg 12%
Selenium 6.3µg 11%
Vitamin E 1.51mg 10%
Vitamin B1 0.148mg 0.265mg 10%
Protein 2g 6.69g 9%
Manganese 0.854mg 1.019mg 7%
Saturated fat 0.26g 1.633g 6%
Vitamin B6 0.233mg 0.156mg 6%
Zinc 0.25mg 0.96mg 6%
Monounsaturated fat 0.476g 2.509g 5%
Magnesium 54mg 40mg 3%
Calcium 46mg 77mg 3%
Vitamin B5 0.316mg 0.42mg 2%
Fructose 0.99g 1%
Choline 5.9mg 1%
Net carbs 27.76g 74.26g N/A
Sugar 24.85g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.055g N/A
Tryptophan 0.022mg 0%
Threonine 0.071mg 0%
Isoleucine 0.079mg 0%
Leucine 0.118mg 0%
Lysine 0.118mg 0%
Methionine 0.047mg 0%
Phenylalanine 0.084mg 0%
Valine 0.112mg 0%
Histidine 0.055mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 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 +1910.3%
Contains more ProteinProtein +234.5%
Contains more FatsFats +668.1%
Contains more CarbsCarbs +179.8%
Contains more OtherOther +133.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 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 -84.1%
Contains more Mono. FatMonounsaturated fat +427.1%
Contains more Poly. FatPolyunsaturated fat +888.6%

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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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.