Graham cracker vs. Cashew — In-Depth Nutrition Comparison
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Significant differences between Graham cracker and Cashew
- Graham cracker has more Vitamin B3, however, Cashew is richer in Copper, Magnesium, Phosphorus, Zinc, Iron, Manganese, Selenium, and Vitamin B6.
- Cashew covers your daily Copper needs 225% more than Graham cracker.
- Cashew has 4 times less Vitamin B3 than Graham cracker. Graham cracker has 4.439mg of Vitamin B3, while Cashew has 1.062mg.
- Graham cracker contains less Saturated Fat.
Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Nuts, cashew nuts, raw.
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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
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Calcium
+108.1%
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Iron
+76.7%
Contains
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Magnesium
+630%
Contains
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Phosphorus
+220.5%
Contains
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Potassium
+288.2%
Contains
less
Sodium
-97.4%
Contains
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Zinc
+502.1%
Contains
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Copper
+1191.2%
Contains
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Manganese
+62.4%
Contains
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Selenium
+215.9%
Contains
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Calcium
+108.1%
Contains
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Iron
+76.7%
Contains
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Magnesium
+630%
Contains
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Phosphorus
+220.5%
Contains
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Potassium
+288.2%
Contains
less
Sodium
-97.4%
Contains
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Zinc
+502.1%
Contains
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Copper
+1191.2%
Contains
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Manganese
+62.4%
Contains
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Selenium
+215.9%
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.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+67.8%
Contains
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Vitamin B2
+446.6%
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Vitamin B3
+318%
Contains
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Folate
+264%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+59.6%
Contains
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Vitamin B5
+105.7%
Contains
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Vitamin B6
+167.3%
Contains
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Vitamin K
+138.5%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+67.8%
Contains
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Vitamin B2
+446.6%
Contains
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Vitamin B3
+318%
Contains
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Folate
+264%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+59.6%
Contains
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Vitamin B5
+105.7%
Contains
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Vitamin B6
+167.3%
Contains
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Vitamin K
+138.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+157.2%
Contains
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Protein
+172.3%
Contains
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Fats
+313.7%
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Water
+53.4%
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Other
+53%
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
Contains
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Carbs
+157.2%
Contains
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Protein
+172.3%
Contains
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Fats
+313.7%
Contains
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Water
+53.4%
Contains
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Other
+53%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-79%
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Monounsaturated Fat
+848.5%
Contains
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Polyunsaturated fat
+45.6%
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
7.783 g
Monounsaturated Fat:
23.797 g
Polyunsaturated fat:
7.845 g
Contains
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Saturated Fat
-79%
Contains
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Monounsaturated Fat
+848.5%
Contains
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Polyunsaturated fat
+45.6%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+98.2%
Contains
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Sucrose
+292.8%
Contains
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Glucose
+1980%
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Fructose
+1880%
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:
23.49 g
Sucrose:
5.81 g
Glucose:
0.05 g
Fructose:
0.05 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+98.2%
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Sucrose
+292.8%
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Glucose
+1980%
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Fructose
+1880%
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 Saturated Fat |
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| Lower in price |
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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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 74.26g | 26.89g |
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| Protein | 6.69g | 18.22g |
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| Fats | 10.6g | 43.85g |
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| Carbs | 77.66g | 30.19g |
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| Calories | 430kcal | 553kcal |
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| Starch | 46.56g | 23.49g |
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| Fructose | 0.99g | 0.05g |
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| Sugar | 24.85g | 5.91g |
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| Fiber | 3.4g | 3.3g |
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| Calcium | 77mg | 37mg |
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| Iron | 3.78mg | 6.68mg |
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| Magnesium | 40mg | 292mg |
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| Phosphorus | 185mg | 593mg |
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| Potassium | 170mg | 660mg |
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| Sodium | 459mg | 12mg |
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| Zinc | 0.96mg | 5.78mg |
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| Copper | 0.17mg | 2.195mg |
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| Manganese | 1.019mg | 1.655mg |
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| Selenium | 6.3µg | 19.9µg |
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| Vitamin A | 2IU | 0IU |
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| Vitamin E | 1.51mg | 0.9mg |
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| Vitamin C | 0mg | 0.5mg |
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| Vitamin B1 | 0.265mg | 0.423mg |
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| Vitamin B2 | 0.317mg | 0.058mg |
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| Vitamin B3 | 4.439mg | 1.062mg |
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| Vitamin B5 | 0.42mg | 0.864mg |
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| Vitamin B6 | 0.156mg | 0.417mg |
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| Folate | 91µg | 25µg |
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| Vitamin K | 14.3µg | 34.1µg |
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| Tryptophan | 0.287mg |
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| Threonine | 0.688mg |
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| Isoleucine | 0.789mg |
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| Leucine | 1.472mg |
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| Lysine | 0.928mg |
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| Methionine | 0.362mg |
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| Phenylalanine | 0.951mg |
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| Valine | 1.094mg |
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| Histidine | 0.456mg |
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| Trans Fat | 0.055g |
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| Saturated Fat | 1.633g | 7.783g |
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| Monounsaturated Fat | 2.509g | 23.797g |
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| Polyunsaturated fat | 5.388g | 7.845g |
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| Omega-6 - Eicosadienoic acid | 0.004g | 0g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-3 - ALA | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
35%
34%
Minerals Daily Need Coverage Score
60%
200%
Comparison summary
Which food is lower in Saturated Fat?
Graham cracker is lower in Saturated Fat (difference - 6.15g)
Which food is cheaper?
Graham cracker is cheaper (difference - $2.5)
Which food is lower in Sugar?
Cashew is lower in Sugar (difference - 18.94g)
Which food contains less Sodium?
Cashew contains less Sodium (difference - 447mg)
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.