Crackers vs. Walnut — In-Depth Nutrition Comparison
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The main differences between crackers and walnut
- Crackers are richer in vitamin K, vitamin B2, and vitamin B3, yet walnut is richer in copper, manganese, vitamin B6, magnesium, zinc, and fiber.
- Daily need coverage for copper for walnut is 165% higher.
- Crackers contain 363 times more sodium than walnut. Crackers contain 726mg of sodium, while walnut contains 2mg.
- Walnut has a lower glycemic index than crackers.
Food types used in this article are Crackers, standard snack-type, regular and Nuts, walnuts, english.
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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.
| Contains more CalciumCalcium | +22.4% |
| Contains more IronIron | +38.5% |
| Contains more SeleniumSelenium | +36.7% |
| Contains more MagnesiumMagnesium | +777.8% |
| Contains more PotassiumPotassium | +273.7% |
| Contains more CopperCopper | +1425% |
| Contains more ZincZinc | +530.6% |
| Contains more PhosphorusPhosphorus | +39.5% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +595.3% |
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.
| Contains more Vitamin EVitamin E | +332.9% |
| Contains more Vitamin B1Vitamin B1 | +22% |
| Contains more Vitamin B2Vitamin B2 | +204% |
| Contains more Vitamin B3Vitamin B3 | +286.8% |
| Contains more Vitamin KVitamin K | +2466.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +36.7% |
| Contains more Vitamin B6Vitamin B6 | +752.4% |
| Contains more CholineCholine | +308.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +347.1% |
| Contains more OtherOther | +39.9% |
| Contains more ProteinProtein | +129.4% |
| Contains more FatsFats | +146.7% |
| Contains more WaterWater | +29.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -9.2% |
| Contains more Mono. FatMonounsaturated fat | +36.3% |
| Contains more Poly. FatPolyunsaturated fat | +259.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +82716.7% |
| Contains more SucroseSucrose | +186% |
| Contains more GlucoseGlucose | +487.5% |
| Contains more FructoseFructose | +222.2% |
| Contains more MaltoseMaltose | +∞% |
~equal in
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~equal in
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 13.137g | 47.174g | 227% |
| Copper | 0.104mg | 1.586mg | 165% |
| Manganese | 0.491mg | 3.414mg | 127% |
| Fats | 26.43g | 65.21g | 60% |
| Vitamin K | 69.3µg | 2.7µg | 56% |
| Vitamin B6 | 0.063mg | 0.537mg | 36% |
| Magnesium | 18mg | 158mg | 33% |
| Sodium | 726mg | 2mg | 31% |
| Vitamin B2 | 0.456mg | 0.15mg | 24% |
| Zinc | 0.49mg | 3.09mg | 24% |
| Vitamin B3 | 4.352mg | 1.125mg | 20% |
| Starch | 49.69g | 0.06g | 20% |
| Fiber | 2.3g | 6.7g | 18% |
| Protein | 6.64g | 15.23g | 17% |
| Vitamin E | 3.03mg | 0.7mg | 16% |
| Carbs | 61.3g | 13.71g | 16% |
| Phosphorus | 248mg | 346mg | 14% |
| Iron | 4.03mg | 2.91mg | 14% |
| Potassium | 118mg | 441mg | 10% |
| Calories | 510kcal | 654kcal | 7% |
| Vitamin B1 | 0.416mg | 0.341mg | 6% |
| Monounsaturated fat | 6.553g | 8.933g | 6% |
| Choline | 9.6mg | 39.2mg | 5% |
| Selenium | 6.7µg | 4.9µg | 3% |
| Vitamin B5 | 0.417mg | 0.57mg | 3% |
| Saturated fat | 5.562g | 6.126g | 3% |
| Calcium | 120mg | 98mg | 2% |
| Folate | 92µg | 98µg | 2% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Net carbs | 59g | 7.01g | N/A |
| Sugar | 8.18g | 2.61g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.084mg | 0.17mg | 0% |
| Threonine | 0.193mg | 0.596mg | 0% |
| Isoleucine | 0.246mg | 0.625mg | 0% |
| Leucine | 0.471mg | 1.17mg | 0% |
| Lysine | 0.103mg | 0.424mg | 0% |
| Methionine | 0.112mg | 0.236mg | 0% |
| Phenylalanine | 0.331mg | 0.711mg | 0% |
| Valine | 0.294mg | 0.753mg | 0% |
| Histidine | 0.145mg | 0.391mg | 0% |
| Fructose | 0.29g | 0.09g | 0% |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | 0g | N/A |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
49%
32%
Minerals Daily Need Coverage Score
56%
152%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 5.57g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 724mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 63)
Which food is lower in Saturated fat?
Crackers is lower in Saturated fat (difference - 0.564g)
Which food is cheaper?
Crackers is cheaper (difference - $2.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.