Graham cracker vs. Brazil nut — In-Depth Nutrition Comparison
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Differences between graham cracker and brazil nut
- Graham cracker has more vitamin B3 and vitamin B2, while brazil nut has more selenium, copper, magnesium, phosphorus, vitamin B1, zinc, and vitamin E.
- Brazil nut's daily need coverage for selenium is 3474% higher.
- Brazil nut contains 15 times less vitamin B3 than graham cracker. Graham cracker contains 4.439mg of vitamin B3, while brazil nut contains 0.295mg.
- The amount of saturated fat in graham cracker is lower.
- Brazil nut has a lower glycemic index. The glycemic index of brazil nut is 10, while the glycemic index of graham cracker is 74.
The food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Nuts, brazilnuts, dried, unblanched.
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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 | +55.6% |
| Contains more MagnesiumMagnesium | +840% |
| Contains more CalciumCalcium | +107.8% |
| Contains more PotassiumPotassium | +287.6% |
| Contains more CopperCopper | +925.3% |
| Contains more ZincZinc | +322.9% |
| Contains more PhosphorusPhosphorus | +291.9% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +20% |
| Contains more SeleniumSelenium | +30328.6% |
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 B2Vitamin B2 | +805.7% |
| Contains more Vitamin B3Vitamin B3 | +1404.7% |
| Contains more Vitamin B5Vitamin B5 | +128.3% |
| Contains more Vitamin B6Vitamin B6 | +54.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +313.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +274.2% |
| Contains more Vitamin B1Vitamin B1 | +132.8% |
| Contains more CholineCholine | +388.1% |
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:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more CarbsCarbs | +561.5% |
| Contains more ProteinProtein | +114.1% |
| Contains more FatsFats | +533% |
| Contains more OtherOther | +106% |
~equal in
Water
~3.42g
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
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
| Contains less Sat. FatSaturated fat | -89.9% |
| Contains more Mono. FatMonounsaturated fat | +851.7% |
| Contains more Poly. FatPolyunsaturated fat | +352.8% |
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:
0.25 g
Sucrose:
2.33 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +18524% |
| Contains more SucroseSucrose | +879.4% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 | |
|
DV% diff. |
| Selenium | 6.3µg | 1917µg | 3474% |
| Copper | 0.17mg | 1.743mg | 175% |
| Polyunsaturated fat | 5.388g | 24.399g | 127% |
| Fats | 10.6g | 67.1g | 87% |
| Magnesium | 40mg | 376mg | 80% |
| Phosphorus | 185mg | 725mg | 77% |
| Saturated fat | 1.633g | 16.134g | 66% |
| Monounsaturated fat | 2.509g | 23.879g | 53% |
| Vitamin B1 | 0.265mg | 0.617mg | 29% |
| Vitamin E | 1.51mg | 5.65mg | 28% |
| Zinc | 0.96mg | 4.06mg | 28% |
| Vitamin B3 | 4.439mg | 0.295mg | 26% |
| Carbs | 77.66g | 11.74g | 22% |
| Vitamin B2 | 0.317mg | 0.035mg | 22% |
| Sodium | 459mg | 3mg | 20% |
| Starch | 46.56g | 0.25g | 19% |
| Folate | 91µg | 22µg | 17% |
| Iron | 3.78mg | 2.43mg | 17% |
| Fiber | 3.4g | 7.5g | 16% |
| Protein | 6.69g | 14.32g | 15% |
| Potassium | 170mg | 659mg | 14% |
| Vitamin K | 14.3µg | 0µg | 12% |
| Calories | 430kcal | 659kcal | 11% |
| Manganese | 1.019mg | 1.223mg | 9% |
| Calcium | 77mg | 160mg | 8% |
| Vitamin B5 | 0.42mg | 0.184mg | 5% |
| Vitamin B6 | 0.156mg | 0.101mg | 4% |
| Choline | 5.9mg | 28.8mg | 4% |
| Fructose | 0.99g | 0g | 1% |
| Vitamin C | 0mg | 0.7mg | 1% |
| Net carbs | 74.26g | 4.24g | N/A |
| Sugar | 24.85g | 2.33g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.135mg | 0% | |
| Threonine | 0.365mg | 0% | |
| Isoleucine | 0.518mg | 0% | |
| Leucine | 1.19mg | 0% | |
| Lysine | 0.49mg | 0% | |
| Methionine | 1.124mg | 0% | |
| Phenylalanine | 0.639mg | 0% | |
| Valine | 0.76mg | 0% | |
| Histidine | 0.409mg | 0% | |
| Omega-3 - ALA | 0.599g | 0.018g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0.018g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0g | N/A |
| Omega-6 - Linoleic acid | 4.735g | 23.859g | N/A |
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 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
32%
27%
Minerals Daily Need Coverage Score
60%
1208%
Comparison summary
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 14.501g)
Which food is cheaper?
Graham cracker is cheaper (difference - $3.4)
Which food is lower in Sugar?
Brazil nut is lower in Sugar (difference - 22.52g)
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 456mg)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.