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Graham cracker vs. Castanea crenata — In-Depth Nutrition Comparison

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A recap on differences between graham cracker and castanea crenata

  • Graham cracker has more iron, vitamin B3, phosphorus, vitamin B2, and folate; however, castanea crenata is higher in copper, vitamin C, manganese, and vitamin B6.
  • Castanea crenata covers your daily copper needs 44% more than graham cracker.
  • Castanea crenata contains 33 times less sodium than graham cracker. Graham cracker contains 459mg of sodium, while castanea crenata contains 14mg.

Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Nuts, chestnuts, japanese, raw.

Infographic

Graham cracker vs Castanea crenata 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 9.3% 29% 54% 187% 30% 31% 1.8% 208% 0%
Contains more CalciumCalcium +148.4%
Contains more IronIron +160.7%
Contains more PhosphorusPhosphorus +156.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +22.5%
Contains more PotassiumPotassium +93.5%
Contains more CopperCopper +230.6%
Contains more ZincZinc +14.6%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +56.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 88% 0.67% 0% 0% 86% 38% 28% 12% 65% 0% 0% 35% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +94.5%
Contains more Vitamin B3Vitamin B3 +195.9%
Contains more Vitamin B5Vitamin B5 +103.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +93.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +29.8%
Contains more Vitamin B6Vitamin B6 +81.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
2% 35% 61%
Protein: 2.25 g
Fats: 0.53 g
Carbs: 34.91 g
Water: 61.41 g
Other: 0.9 g
Contains more ProteinProtein +197.3%
Contains more FatsFats +1900%
Contains more CarbsCarbs +122.5%
Contains more OtherOther +84.4%
Contains more WaterWater +1711.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
16% 56% 28%
Saturated fat: Sat. Fat 0.078 g
Monounsaturated fat: Mono. Fat 0.278 g
Polyunsaturated fat: Poly. Fat 0.138 g
Contains more Mono. FatMonounsaturated fat +802.5%
Contains more Poly. FatPolyunsaturated fat +3804.3%
Contains less Sat. FatSaturated fat -95.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Graham cracker Castanea crenata DV% diff.
Copper 0.17mg 0.562mg 44%
Polyunsaturated fat 5.388g 0.138g 35%
Vitamin C 0mg 26.3mg 29%
Iron 3.78mg 1.45mg 29%
Manganese 1.019mg 1.591mg 25%
Sodium 459mg 14mg 19%
Starch 46.56g 19%
Vitamin B3 4.439mg 1.5mg 18%
Phosphorus 185mg 72mg 16%
Fats 10.6g 0.53g 15%
Calories 430kcal 154kcal 14%
Fiber 3.4g 14%
Carbs 77.66g 34.91g 14%
Vitamin B2 0.317mg 0.163mg 12%
Vitamin K 14.3µg 12%
Selenium 6.3µg 11%
Folate 91µg 47µg 11%
Vitamin E 1.51mg 10%
Vitamin B6 0.156mg 0.283mg 10%
Protein 6.69g 2.25g 9%
Saturated fat 1.633g 0.078g 7%
Vitamin B1 0.265mg 0.344mg 7%
Monounsaturated fat 2.509g 0.278g 6%
Potassium 170mg 329mg 5%
Calcium 77mg 31mg 5%
Vitamin B5 0.42mg 0.206mg 4%
Magnesium 40mg 49mg 2%
Fructose 0.99g 1%
Choline 5.9mg 1%
Zinc 0.96mg 1.1mg 1%
Net carbs 74.26g 34.91g N/A
Sugar 24.85g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.055g N/A
Tryptophan 0.032mg 0%
Threonine 0.09mg 0%
Isoleucine 0.111mg 0%
Leucine 0.139mg 0%
Lysine 0.147mg 0%
Methionine 0.054mg 0%
Phenylalanine 0.088mg 0%
Valine 0.134mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Castanea crenata
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Graham cracker
27%
Castanea crenata
Minerals Daily Need Coverage Score
60%
Graham cracker
59%
Castanea crenata

Comparison summary

Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2.6)
Which food is lower in Sugar?
Castanea crenata
Castanea crenata is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Castanea crenata
Castanea crenata contains less Sodium (difference - 445mg)
Which food is lower in Saturated fat?
Castanea crenata
Castanea crenata is lower in Saturated fat (difference - 1.555g)
Which food is lower in glycemic index?
Castanea crenata
Castanea crenata is lower in glycemic index (difference - 74)
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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Castanea crenata - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169413/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.