Graham cracker vs. Hazelnut — In-Depth Nutrition Comparison
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Summary of differences between graham cracker and hazelnut
- Graham cracker has more vitamin B3 and vitamin B2, while hazelnut has more manganese, copper, vitamin E, vitamin B1, vitamin B6, magnesium, and fiber.
- Hazelnut covers your daily need for manganese, 224% more than graham cracker.
- Hazelnut has a lower glycemic index. The glycemic index of hazelnut is 15, while the glycemic index of graham cracker is 74.
These are the specific foods used in this comparison Cookies, graham crackers, plain or honey (includes cinnamon) and Nuts, hazelnuts or filberts.
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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 SeleniumSelenium | +162.5% |
| Contains more MagnesiumMagnesium | +307.5% |
| Contains more CalciumCalcium | +48.1% |
| Contains more PotassiumPotassium | +300% |
| Contains more IronIron | +24.3% |
| Contains more CopperCopper | +914.7% |
| Contains more ZincZinc | +155.2% |
| Contains more PhosphorusPhosphorus | +56.8% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +506% |
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 | +180.5% |
| Contains more Vitamin B3Vitamin B3 | +146.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +895.4% |
| Contains more Vitamin B1Vitamin B1 | +142.6% |
| Contains more Vitamin B5Vitamin B5 | +118.6% |
| Contains more Vitamin B6Vitamin B6 | +260.9% |
| Contains more FolateFolate | +24.2% |
| Contains more CholineCholine | +672.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.019mg | 6.175mg | 224% |
| Copper | 0.17mg | 1.725mg | 173% |
| Monounsaturated fat | 2.509g | 45.652g | 108% |
| Vitamin E | 1.51mg | 15.03mg | 90% |
| Fats | 10.6g | 60.75g | 77% |
| Vitamin B1 | 0.265mg | 0.643mg | 32% |
| Vitamin B6 | 0.156mg | 0.563mg | 31% |
| Magnesium | 40mg | 163mg | 29% |
| Fiber | 3.4g | 9.7g | 25% |
| Sodium | 459mg | 0mg | 20% |
| Carbs | 77.66g | 16.7g | 20% |
| Starch | 46.56g | 0.48g | 19% |
| Polyunsaturated fat | 5.388g | 7.92g | 17% |
| Protein | 6.69g | 14.95g | 17% |
| Vitamin B2 | 0.317mg | 0.113mg | 16% |
| Vitamin B3 | 4.439mg | 1.8mg | 16% |
| Potassium | 170mg | 680mg | 15% |
| Phosphorus | 185mg | 290mg | 15% |
| Zinc | 0.96mg | 2.45mg | 14% |
| Saturated fat | 1.633g | 4.464g | 13% |
| Iron | 3.78mg | 4.7mg | 12% |
| Vitamin B5 | 0.42mg | 0.918mg | 10% |
| Calories | 430kcal | 628kcal | 10% |
| Choline | 5.9mg | 45.6mg | 7% |
| Selenium | 6.3µg | 2.4µg | 7% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Folate | 91µg | 113µg | 6% |
| Calcium | 77mg | 114mg | 4% |
| Fructose | 0.99g | 0.07g | 1% |
| Net carbs | 74.26g | 7g | N/A |
| Sugar | 24.85g | 4.34g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin K | 14.3µg | 14.2µg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.193mg | 0% | |
| Threonine | 0.497mg | 0% | |
| Isoleucine | 0.545mg | 0% | |
| Leucine | 1.063mg | 0% | |
| Lysine | 0.42mg | 0% | |
| Methionine | 0.221mg | 0% | |
| Phenylalanine | 0.663mg | 0% | |
| Valine | 0.701mg | 0% | |
| Histidine | 0.432mg | 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:
14.95 g
Fats:
60.75 g
Carbs:
16.7 g
Water:
5.31 g
Other:
2.29 g
| Contains more CarbsCarbs | +365% |
| Contains more ProteinProtein | +123.5% |
| Contains more FatsFats | +473.1% |
| Contains more WaterWater | +56.6% |
| Contains more OtherOther | +38% |
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
4.464 g
Monounsaturated fat:
Mono. Fat
45.652 g
Polyunsaturated fat:
Poly. Fat
7.92 g
| Contains less Sat. FatSaturated fat | -63.4% |
| Contains more Mono. FatMonounsaturated fat | +1719.5% |
| Contains more Poly. FatPolyunsaturated fat | +47% |
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:
0.48 g
Sucrose:
4.2 g
Glucose:
0.07 g
Fructose:
0.07 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +9600% |
| Contains more SucroseSucrose | +443.3% |
| Contains more GlucoseGlucose | +1385.7% |
| Contains more FructoseFructose | +1314.3% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
