Graham cracker vs. Almond butter — In-Depth Nutrition Comparison
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How are graham cracker and almond butter different?
- Almond butter is higher than graham cracker in vitamin E, copper, magnesium, manganese, vitamin B2, phosphorus, fiber, calcium, and zinc.
- Almond butter covers your daily need for vitamin E, 151% more than graham cracker.
- Graham cracker contains 66 times more sodium than almond butter. Graham cracker contains 459mg of sodium, while almond butter contains 7mg.
Cookies, graham crackers, plain or honey (includes cinnamon) and Nuts, almond butter, plain, without salt added types were used in this article.
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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 SeleniumSelenium | +162.5% |
| Contains more MagnesiumMagnesium | +597.5% |
| Contains more CalciumCalcium | +350.6% |
| Contains more PotassiumPotassium | +340% |
| Contains more CopperCopper | +449.4% |
| Contains more ZincZinc | +242.7% |
| Contains more PhosphorusPhosphorus | +174.6% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +109.1% |
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 B1Vitamin B1 | +546.3% |
| Contains more Vitamin B3Vitamin B3 | +40.7% |
| Contains more Vitamin B5Vitamin B5 | +32.1% |
| Contains more Vitamin B6Vitamin B6 | +51.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +71.7% |
| Contains more Vitamin EVitamin E | +1503.3% |
| Contains more Vitamin B2Vitamin B2 | +196.2% |
| Contains more CholineCholine | +783.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 1.51mg | 24.21mg | 151% |
| Copper | 0.17mg | 0.934mg | 85% |
| Monounsaturated fat | 2.509g | 32.445g | 75% |
| Fats | 10.6g | 55.5g | 69% |
| Magnesium | 40mg | 279mg | 57% |
| Polyunsaturated fat | 5.388g | 13.613g | 55% |
| Manganese | 1.019mg | 2.131mg | 48% |
| Vitamin B2 | 0.317mg | 0.939mg | 48% |
| Phosphorus | 185mg | 508mg | 46% |
| Protein | 6.69g | 20.96g | 29% |
| Fiber | 3.4g | 10.3g | 28% |
| Calcium | 77mg | 347mg | 27% |
| Zinc | 0.96mg | 3.29mg | 21% |
| Sodium | 459mg | 7mg | 20% |
| Carbs | 77.66g | 18.82g | 20% |
| Vitamin B1 | 0.265mg | 0.041mg | 19% |
| Starch | 46.56g | 0.08g | 19% |
| Potassium | 170mg | 748mg | 17% |
| Vitamin K | 14.3µg | 0µg | 12% |
| Saturated fat | 1.633g | 4.152g | 11% |
| Folate | 91µg | 53µg | 10% |
| Calories | 430kcal | 614kcal | 9% |
| Vitamin B3 | 4.439mg | 3.155mg | 8% |
| Choline | 5.9mg | 52.1mg | 8% |
| Selenium | 6.3µg | 2.4µg | 7% |
| Vitamin B6 | 0.156mg | 0.103mg | 4% |
| Iron | 3.78mg | 3.49mg | 4% |
| Vitamin B5 | 0.42mg | 0.318mg | 2% |
| Fructose | 0.99g | 0g | 1% |
| Net carbs | 74.26g | 8.52g | N/A |
| Sugar | 24.85g | 4.43g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.159mg | 0% | |
| Threonine | 0.555mg | 0% | |
| Isoleucine | 0.813mg | 0% | |
| Leucine | 1.483mg | 0% | |
| Lysine | 0.612mg | 0% | |
| Methionine | 0.122mg | 0% | |
| Phenylalanine | 1.149mg | 0% | |
| Valine | 0.937mg | 0% | |
| Histidine | 0.55mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | 0g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
| Contains more CarbsCarbs | +312.6% |
| Contains more WaterWater | +106.7% |
| Contains more ProteinProtein | +213.3% |
| Contains more FatsFats | +423.6% |
| Contains more OtherOther | +85.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
| Contains less Sat. FatSaturated fat | -60.7% |
| Contains more Mono. FatMonounsaturated fat | +1193.1% |
| Contains more Poly. FatPolyunsaturated fat | +152.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0.08 g
Sucrose:
4.34 g
Glucose:
0.02 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0 g
| Contains more StarchStarch | +58100% |
| Contains more SucroseSucrose | +425.8% |
| Contains more GlucoseGlucose | +5100% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
