Graham cracker vs. Macadamia — In-Depth Nutrition Comparison
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The main differences between graham cracker and macadamia
- Graham cracker has more folate, vitamin B3, and vitamin B2; however, macadamia has more manganese, vitamin B1, copper, magnesium, and fiber.
- Daily need coverage for manganese for macadamia is 135% higher.
- Macadamia has 92 times less sodium than graham cracker. Graham cracker has 459mg of sodium, while macadamia has 5mg.
- Graham cracker has a higher glycemic index than macadamia.
Food types used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Nuts, macadamia nuts, raw.
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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 | +75% |
| Contains more MagnesiumMagnesium | +225% |
| Contains more CalciumCalcium | +10.4% |
| Contains more PotassiumPotassium | +116.5% |
| Contains more CopperCopper | +344.7% |
| Contains more ZincZinc | +35.4% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +305.4% |
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 EVitamin E | +179.6% |
| Contains more Vitamin B2Vitamin B2 | +95.7% |
| Contains more Vitamin B3Vitamin B3 | +79.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +727.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +350.9% |
| Contains more Vitamin B5Vitamin B5 | +80.5% |
| Contains more Vitamin B6Vitamin B6 | +76.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 2.509g | 58.877g | 141% |
| Manganese | 1.019mg | 4.131mg | 135% |
| Fats | 10.6g | 75.77g | 100% |
| Vitamin B1 | 0.265mg | 1.195mg | 78% |
| Copper | 0.17mg | 0.756mg | 65% |
| Saturated fat | 1.633g | 12.061g | 47% |
| Polyunsaturated fat | 5.388g | 1.502g | 26% |
| Carbs | 77.66g | 13.82g | 21% |
| Magnesium | 40mg | 130mg | 21% |
| Fiber | 3.4g | 8.6g | 21% |
| Folate | 91µg | 11µg | 20% |
| Sodium | 459mg | 5mg | 20% |
| Starch | 46.56g | 1.05g | 19% |
| Calories | 430kcal | 718kcal | 14% |
| Vitamin B3 | 4.439mg | 2.473mg | 12% |
| Vitamin B2 | 0.317mg | 0.162mg | 12% |
| Vitamin K | 14.3µg | 12% | |
| Vitamin B6 | 0.156mg | 0.275mg | 9% |
| Vitamin B5 | 0.42mg | 0.758mg | 7% |
| Potassium | 170mg | 368mg | 6% |
| Vitamin E | 1.51mg | 0.54mg | 6% |
| Selenium | 6.3µg | 3.6µg | 5% |
| Zinc | 0.96mg | 1.3mg | 3% |
| Protein | 6.69g | 7.91g | 2% |
| Fructose | 0.99g | 0.07g | 1% |
| Iron | 3.78mg | 3.69mg | 1% |
| Choline | 5.9mg | 1% | |
| Calcium | 77mg | 85mg | 1% |
| Vitamin C | 0mg | 1.2mg | 1% |
| Net carbs | 74.26g | 5.22g | N/A |
| Sugar | 24.85g | 4.57g | N/A |
| Phosphorus | 185mg | 188mg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.067mg | 0% | |
| Threonine | 0.37mg | 0% | |
| Isoleucine | 0.314mg | 0% | |
| Leucine | 0.602mg | 0% | |
| Lysine | 0.018mg | 0% | |
| Methionine | 0.023mg | 0% | |
| Phenylalanine | 0.665mg | 0% | |
| Valine | 0.363mg | 0% | |
| Histidine | 0.195mg | 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:
7.91 g
Fats:
75.77 g
Carbs:
13.82 g
Water:
1.36 g
Other:
1.14 g
| Contains more CarbsCarbs | +461.9% |
| Contains more WaterWater | +149.3% |
| Contains more OtherOther | +45.6% |
| Contains more ProteinProtein | +18.2% |
| Contains more FatsFats | +614.8% |
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
12.061 g
Monounsaturated fat:
Mono. Fat
58.877 g
Polyunsaturated fat:
Poly. Fat
1.502 g
| Contains less Sat. FatSaturated fat | -86.5% |
| Contains more Poly. FatPolyunsaturated fat | +258.7% |
| Contains more Mono. FatMonounsaturated fat | +2246.6% |
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:
1.05 g
Sucrose:
4.43 g
Glucose:
0.07 g
Fructose:
0.07 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +4334.3% |
| Contains more SucroseSucrose | +415.1% |
| Contains more GlucoseGlucose | +1385.7% |
| Contains more FructoseFructose | +1314.3% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
