Graham cracker vs. Pistachio — In-Depth Nutrition Comparison
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The main differences between graham cracker and pistachios
- Graham cracker has more vitamin B3; however, pistachios have more copper, vitamin B6, vitamin B1, phosphorus, fiber, potassium, and magnesium.
- Daily need coverage for copper for pistachios is 126% higher.
- Pistachios have 459 times less sodium than graham cracker. Graham cracker has 459mg of sodium, while pistachios have 1mg.
- Graham cracker has a higher glycemic index than pistachios.
Food types used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Nuts, pistachio 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 MagnesiumMagnesium | +202.5% |
| Contains more CalciumCalcium | +36.4% |
| Contains more PotassiumPotassium | +502.9% |
| Contains more CopperCopper | +664.7% |
| Contains more ZincZinc | +129.2% |
| Contains more PhosphorusPhosphorus | +164.9% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +17.8% |
| Contains more SeleniumSelenium | +11.1% |
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 B2Vitamin B2 | +98.1% |
| Contains more Vitamin B3Vitamin B3 | +241.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +78.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +89.4% |
| Contains more Vitamin B1Vitamin B1 | +228.3% |
| Contains more Vitamin B5Vitamin B5 | +23.8% |
| Contains more Vitamin B6Vitamin B6 | +989.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.17mg | 1.3mg | 126% |
| Vitamin B6 | 0.156mg | 1.7mg | 119% |
| Polyunsaturated fat | 5.388g | 14.38g | 60% |
| Fats | 10.6g | 45.32g | 53% |
| Monounsaturated fat | 2.509g | 23.257g | 52% |
| Vitamin B1 | 0.265mg | 0.87mg | 50% |
| Phosphorus | 185mg | 490mg | 44% |
| Fiber | 3.4g | 10.6g | 29% |
| Protein | 6.69g | 20.16g | 27% |
| Potassium | 170mg | 1025mg | 25% |
| Sodium | 459mg | 1mg | 20% |
| Vitamin B3 | 4.439mg | 1.3mg | 20% |
| Saturated fat | 1.633g | 5.907g | 19% |
| Magnesium | 40mg | 121mg | 19% |
| Starch | 46.56g | 1.67g | 18% |
| Carbs | 77.66g | 27.17g | 17% |
| Vitamin K | 14.3µg | 12% | |
| Vitamin B2 | 0.317mg | 0.16mg | 12% |
| Zinc | 0.96mg | 2.2mg | 11% |
| Folate | 91µg | 51µg | 10% |
| Vitamin E | 1.51mg | 2.86mg | 9% |
| Manganese | 1.019mg | 1.2mg | 8% |
| Calories | 430kcal | 560kcal | 7% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Vitamin A | 0µg | 26µg | 3% |
| Calcium | 77mg | 105mg | 3% |
| Iron | 3.78mg | 3.92mg | 2% |
| Vitamin B5 | 0.42mg | 0.52mg | 2% |
| Selenium | 6.3µg | 7µg | 1% |
| Fructose | 0.99g | 0.24g | 1% |
| Choline | 5.9mg | 1% | |
| Net carbs | 74.26g | 16.57g | N/A |
| Sugar | 24.85g | 7.66g | N/A |
| Trans fat | 0.055g | 0g | N/A |
| Tryptophan | 0.251mg | 0% | |
| Threonine | 0.684mg | 0% | |
| Isoleucine | 0.917mg | 0% | |
| Leucine | 1.604mg | 0% | |
| Lysine | 1.138mg | 0% | |
| Methionine | 0.36mg | 0% | |
| Phenylalanine | 1.092mg | 0% | |
| Valine | 1.249mg | 0% | |
| Histidine | 0.512mg | 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 | 14.091g | 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:
20.16 g
Fats:
45.32 g
Carbs:
27.17 g
Water:
4.37 g
Other:
2.98 g
| Contains more CarbsCarbs | +185.8% |
| Contains more ProteinProtein | +201.3% |
| Contains more FatsFats | +327.5% |
| Contains more WaterWater | +28.9% |
| Contains more OtherOther | +79.5% |
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
5.907 g
Monounsaturated fat:
Mono. Fat
23.257 g
Polyunsaturated fat:
Poly. Fat
14.38 g
| Contains less Sat. FatSaturated fat | -72.4% |
| Contains more Mono. FatMonounsaturated fat | +826.9% |
| Contains more Poly. FatPolyunsaturated fat | +166.9% |
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:
1.67 g
Sucrose:
6.87 g
Glucose:
0.32 g
Fructose:
0.24 g
Lactose:
0 g
Maltose:
0.17 g
Galactose:
0 g
| Contains more StarchStarch | +2688% |
| Contains more SucroseSucrose | +232.2% |
| Contains more GlucoseGlucose | +225% |
| Contains more FructoseFructose | +312.5% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
