Graham cracker vs. Mixed nuts — In-Depth Nutrition Comparison
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Significant differences between graham cracker and mixed nuts
- The amount of copper, selenium, magnesium, manganese, vitamin E, phosphorus, zinc, and vitamin B3 in mixed nuts is higher than in graham cracker.
- Mixed nuts cover your daily copper needs 82% more than graham cracker.
- Mixed nuts have 92 times less sodium than graham cracker. Graham cracker has 459mg of sodium, while mixed nuts have 5mg.
- Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of mixed nuts is 24.
Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.
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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 IronIron | +44.8% |
| Contains more MagnesiumMagnesium | +472.5% |
| Contains more CalciumCalcium | +51.9% |
| Contains more PotassiumPotassium | +271.8% |
| Contains more CopperCopper | +433.5% |
| Contains more ZincZinc | +250% |
| Contains more PhosphorusPhosphorus | +146.5% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +100.2% |
| Contains more SeleniumSelenium | +438.1% |
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 | +40.2% |
| Contains more Vitamin B2Vitamin B2 | +61.7% |
| Contains more Vitamin KVitamin K | +150.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +417.9% |
| Contains more Vitamin B3Vitamin B3 | +73.7% |
| Contains more Vitamin B5Vitamin B5 | +171.4% |
| Contains more Vitamin B6Vitamin B6 | +125.6% |
| Contains more CholineCholine | +781.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.17mg | 0.907mg | 82% |
| Fats | 10.6g | 53.95g | 67% |
| Monounsaturated fat | 2.509g | 28.488g | 65% |
| Polyunsaturated fat | 5.388g | 14.612g | 61% |
| Selenium | 6.3µg | 33.9µg | 50% |
| Magnesium | 40mg | 229mg | 45% |
| Manganese | 1.019mg | 2.04mg | 44% |
| Vitamin E | 1.51mg | 7.82mg | 42% |
| Phosphorus | 185mg | 456mg | 39% |
| Saturated fat | 1.633g | 8.711g | 32% |
| Protein | 6.69g | 20.04g | 27% |
| Zinc | 0.96mg | 3.36mg | 22% |
| Sodium | 459mg | 5mg | 20% |
| Vitamin B3 | 4.439mg | 7.709mg | 20% |
| Carbs | 77.66g | 21.05g | 19% |
| Starch | 46.56g | 4.2g | 17% |
| Vitamin B6 | 0.156mg | 0.352mg | 15% |
| Iron | 3.78mg | 2.61mg | 15% |
| Fiber | 3.4g | 7g | 14% |
| Potassium | 170mg | 632mg | 14% |
| Vitamin B5 | 0.42mg | 1.14mg | 14% |
| Calories | 430kcal | 607kcal | 9% |
| Vitamin B2 | 0.317mg | 0.196mg | 9% |
| Choline | 5.9mg | 52mg | 8% |
| Vitamin K | 14.3µg | 5.7µg | 7% |
| Vitamin B1 | 0.265mg | 0.189mg | 6% |
| Calcium | 77mg | 117mg | 4% |
| Folate | 91µg | 83µg | 2% |
| Fructose | 0.99g | 0g | 1% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 74.26g | 14.05g | N/A |
| Sugar | 24.85g | 4.15g | N/A |
| Trans fat | 0.055g | 0.055g | N/A |
| Tryptophan | 0.22mg | 0% | |
| Threonine | 0.703mg | 0% | |
| Isoleucine | 0.826mg | 0% | |
| Leucine | 1.656mg | 0% | |
| Lysine | 0.782mg | 0% | |
| Methionine | 0.283mg | 0% | |
| Phenylalanine | 1.182mg | 0% | |
| Valine | 1.001mg | 0% | |
| Histidine | 0.572mg | 0% | |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - ALA | 0.599g | 0.082g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0.013g | N/A |
| Omega-6 - Linoleic acid | 4.735g | 14.455g | 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:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more CarbsCarbs | +268.9% |
| Contains more WaterWater | +63% |
| Contains more ProteinProtein | +199.6% |
| Contains more FatsFats | +409% |
| Contains more OtherOther | +73.5% |
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
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
| Contains less Sat. FatSaturated fat | -81.3% |
| Contains more Mono. FatMonounsaturated fat | +1035.4% |
| Contains more Poly. FatPolyunsaturated fat | +171.2% |
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:
4.2 g
Sucrose:
4.15 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +1008.6% |
| Contains more SucroseSucrose | +449.9% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
