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.
- Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of cashew is 25.
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 more CalciumCalcium | +108.1% |
| Contains more MagnesiumMagnesium | +630% |
| Contains more PotassiumPotassium | +288.2% |
| Contains more IronIron | +76.7% |
| Contains more CopperCopper | +1191.2% |
| Contains more ZincZinc | +502.1% |
| Contains more PhosphorusPhosphorus | +220.5% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +62.4% |
| Contains more SeleniumSelenium | +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 more Vitamin EVitamin E | +67.8% |
| Contains more Vitamin B2Vitamin B2 | +446.6% |
| Contains more Vitamin B3Vitamin B3 | +318% |
| Contains more FolateFolate | +264% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +59.6% |
| Contains more Vitamin B5Vitamin B5 | +105.7% |
| Contains more Vitamin B6Vitamin B6 | +167.3% |
| Contains more Vitamin KVitamin K | +138.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.17mg | 2.195mg | 225% |
| Magnesium | 40mg | 292mg | 60% |
| Phosphorus | 185mg | 593mg | 58% |
| Monounsaturated fat | 2.509g | 23.797g | 53% |
| Fats | 10.6g | 43.85g | 51% |
| Zinc | 0.96mg | 5.78mg | 44% |
| Iron | 3.78mg | 6.68mg | 36% |
| Saturated fat | 1.633g | 7.783g | 28% |
| Manganese | 1.019mg | 1.655mg | 28% |
| Selenium | 6.3µg | 19.9µg | 25% |
| Protein | 6.69g | 18.22g | 23% |
| Vitamin B3 | 4.439mg | 1.062mg | 21% |
| Vitamin B2 | 0.317mg | 0.058mg | 20% |
| Vitamin B6 | 0.156mg | 0.417mg | 20% |
| Sodium | 459mg | 12mg | 19% |
| Vitamin K | 14.3µg | 34.1µg | 17% |
| Folate | 91µg | 25µg | 17% |
| Carbs | 77.66g | 30.19g | 16% |
| Polyunsaturated fat | 5.388g | 7.845g | 16% |
| Potassium | 170mg | 660mg | 14% |
| Vitamin B1 | 0.265mg | 0.423mg | 13% |
| Starch | 46.56g | 23.49g | 9% |
| Vitamin B5 | 0.42mg | 0.864mg | 9% |
| Calories | 430kcal | 553kcal | 6% |
| Vitamin E | 1.51mg | 0.9mg | 4% |
| Calcium | 77mg | 37mg | 4% |
| Fructose | 0.99g | 0.05g | 1% |
| Choline | 5.9mg | 1% | |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 74.26g | 26.89g | N/A |
| Sugar | 24.85g | 5.91g | N/A |
| Fiber | 3.4g | 3.3g | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.287mg | 0% | |
| Threonine | 0.688mg | 0% | |
| Isoleucine | 0.789mg | 0% | |
| Leucine | 1.472mg | 0% | |
| Lysine | 0.928mg | 0% | |
| Methionine | 0.362mg | 0% | |
| Phenylalanine | 0.951mg | 0% | |
| Valine | 1.094mg | 0% | |
| Histidine | 0.456mg | 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:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
| Contains more CarbsCarbs | +157.2% |
| Contains more ProteinProtein | +172.3% |
| Contains more FatsFats | +313.7% |
| Contains more WaterWater | +53.4% |
| Contains more OtherOther | +53% |
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
7.783 g
Monounsaturated fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
| Contains less Sat. FatSaturated fat | -79% |
| Contains more Mono. FatMonounsaturated fat | +848.5% |
| Contains more Poly. FatPolyunsaturated fat | +45.6% |
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:
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 more StarchStarch | +98.2% |
| Contains more SucroseSucrose | +292.8% |
| Contains more GlucoseGlucose | +1980% |
| Contains more FructoseFructose | +1880% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
