Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Graham cracker vs. Brazil nut — In-Depth Nutrition Comparison

Compare

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.

Infographic

Graham cracker vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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.
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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%
~equal in Vitamin A ~0µg
~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
14% 67% 12% 3% 3%
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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
25% 37% 38%
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
65% 32%
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
10% 90%
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.
Graham cracker Brazil nut
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Brazil nut 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?

ok
ok
is better in case of low diet
Graham cracker Brazil nut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Brazil nut
Minerals Daily Need Coverage Score
60%
Graham cracker
1208%
Brazil nut

Comparison summary

Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 14.501g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $3.4)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 22.52g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 456mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Brazil nut
Brazil nut 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.

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.