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  6. Cracker vs. Walnut

Cracker vs. Walnut — In-Depth Nutrition Comparison

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The main differences between Cracker and Walnut

  • Cracker is 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 from Walnut is 165% higher.
  • Cracker contains 363 times more Sodium than Walnut. Cracker contains 726mg of Sodium, while Walnut contains 2mg.

Food types used in this article are Crackers, standard snack-type, regular and Nuts, walnuts, english.

Infographic

Cracker vs Walnut 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.
Cracker
Cracker
3
:
7
Walnut
Walnut
Contains more Calcium +22.4%
Contains more Iron +38.5%
Contains more Selenium +36.7%
Contains more Magnesium +777.8%
Contains more Phosphorus +39.5%
Contains more Potassium +273.7%
Contains less Sodium -99.7%
Contains more Zinc +530.6%
Contains more Copper +1425%
Contains more Manganese +595.3%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Calcium +22.4%
Contains more Iron +38.5%
Contains more Selenium +36.7%
Contains more Magnesium +777.8%
Contains more Phosphorus +39.5%
Contains more Potassium +273.7%
Contains less Sodium -99.7%
Contains more Zinc +530.6%
Contains more Copper +1425%
Contains more Manganese +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.
Cracker
Cracker
5
:
5
Walnut
Walnut
Contains more Vitamin E +332.9%
Contains more Vitamin B1 +22%
Contains more Vitamin B2 +204%
Contains more Vitamin B3 +286.8%
Contains more Vitamin K +2466.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +36.7%
Contains more Vitamin B6 +752.4%
Equal in Folate - 98
Cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin E +332.9%
Contains more Vitamin B1 +22%
Contains more Vitamin B2 +204%
Contains more Vitamin B3 +286.8%
Contains more Vitamin K +2466.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +36.7%
Contains more Vitamin B6 +752.4%
Equal in Folate - 98

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cracker
Cracker
2
:
3
Walnut
Walnut
Contains more Carbs +347.1%
Contains more Other +39.9%
Contains more Protein +129.4%
Contains more Fats +146.7%
Contains more Water +29.6%
Cracker
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Carbs +347.1%
Contains more Other +39.9%
Contains more Protein +129.4%
Contains more Fats +146.7%
Contains more Water +29.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cracker
Cracker
1
:
2
Walnut
Walnut
Contains more Monounsaturated Fat +36.3%
Contains more Polyunsaturated fat +259.1%
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains more Monounsaturated Fat +36.3%
Contains more Polyunsaturated fat +259.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cracker
Cracker
5
:
0
Walnut
Walnut
Contains more Starch +82716.7%
Contains more Sucrose +186%
Contains more Glucose +487.5%
Contains more Fructose +222.2%
Contains more Maltose +∞%
Cracker
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Walnut
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +82716.7%
Contains more Sucrose +186%
Contains more Glucose +487.5%
Contains more Fructose +222.2%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cracker Walnut Opinion
Net carbs 59g 7.01g Cracker
Protein 6.64g 15.23g Walnut
Fats 26.43g 65.21g Walnut
Carbs 61.3g 13.71g Cracker
Calories 510kcal 654kcal Walnut
Starch 49.69g 0.06g Cracker
Fructose 0.29g 0.09g Cracker
Sugar 8.18g 2.61g Walnut
Fiber 2.3g 6.7g Walnut
Calcium 120mg 98mg Cracker
Iron 4.03mg 2.91mg Cracker
Magnesium 18mg 158mg Walnut
Phosphorus 248mg 346mg Walnut
Potassium 118mg 441mg Walnut
Sodium 726mg 2mg Walnut
Zinc 0.49mg 3.09mg Walnut
Copper 0.104mg 1.586mg Walnut
Manganese 0.491mg 3.414mg Walnut
Selenium 6.7µg 4.9µg Cracker
Vitamin A 0IU 20IU Walnut
Vitamin A RAE 0µg 1µg Walnut
Vitamin E 3.03mg 0.7mg Cracker
Vitamin C 0mg 1.3mg Walnut
Vitamin B1 0.416mg 0.341mg Cracker
Vitamin B2 0.456mg 0.15mg Cracker
Vitamin B3 4.352mg 1.125mg Cracker
Vitamin B5 0.417mg 0.57mg Walnut
Vitamin B6 0.063mg 0.537mg Walnut
Folate 92µg 98µg Walnut
Vitamin K 69.3µg 2.7µg Cracker
Tryptophan 0.084mg 0.17mg Walnut
Threonine 0.193mg 0.596mg Walnut
Isoleucine 0.246mg 0.625mg Walnut
Leucine 0.471mg 1.17mg Walnut
Lysine 0.103mg 0.424mg Walnut
Methionine 0.112mg 0.236mg Walnut
Phenylalanine 0.331mg 0.711mg Walnut
Valine 0.294mg 0.753mg Walnut
Histidine 0.145mg 0.391mg Walnut
Trans Fat 1.076g Walnut
Saturated Fat 5.562g 6.126g Cracker
Monounsaturated Fat 6.553g 8.933g Walnut
Polyunsaturated fat 13.137g 47.174g Walnut
Omega-6 - Eicosadienoic acid 0.009g 0g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cracker Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
53%
Cracker
33%
Walnut
Minerals Daily Need Coverage Score
56%
Cracker
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 5.57g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 724mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 63)
Which food is lower in Saturated Fat?
Cracker
Cracker is lower in Saturated Fat (difference - 0.564g)
Which food is cheaper?
Cracker
Cracker is cheaper (difference - $2.6)
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. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.