Graham cracker vs. Peanut — In-Depth Nutrition Comparison
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Significant differences between graham cracker and peanuts
- The amount of copper, vitamin B3, vitamin E, manganese, folate, vitamin B1, magnesium, phosphorus, and vitamin B5 in peanuts is higher than in graham cracker.
- Peanuts cover your daily copper needs 108% more than graham cracker.
- Graham cracker contains less saturated fat.
- Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of peanuts is 13.
Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Peanuts, all types, 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 | +320% |
| Contains more CalciumCalcium | +19.5% |
| Contains more PotassiumPotassium | +314.7% |
| Contains more IronIron | +21.2% |
| Contains more CopperCopper | +572.9% |
| Contains more ZincZinc | +240.6% |
| Contains more PhosphorusPhosphorus | +103.2% |
| Contains less SodiumSodium | -96.1% |
| Contains more ManganeseManganese | +89.8% |
| Contains more SeleniumSelenium | +14.3% |
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 | +134.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +451.7% |
| Contains more Vitamin B1Vitamin B1 | +141.5% |
| Contains more Vitamin B3Vitamin B3 | +171.8% |
| Contains more Vitamin B5Vitamin B5 | +320.7% |
| Contains more Vitamin B6Vitamin B6 | +123.1% |
| Contains more FolateFolate | +163.7% |
| Contains more CholineCholine | +789.8% |
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:
25.8 g
Fats:
49.24 g
Carbs:
16.13 g
Water:
6.5 g
Other:
2.33 g
| Contains more CarbsCarbs | +381.5% |
| Contains more ProteinProtein | +285.7% |
| Contains more FatsFats | +364.5% |
| Contains more WaterWater | +91.7% |
| Contains more OtherOther | +40.4% |
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
6.279 g
Monounsaturated fat:
Mono. Fat
24.426 g
Polyunsaturated fat:
Poly. Fat
15.558 g
| Contains less Sat. FatSaturated fat | -74% |
| Contains more Mono. FatMonounsaturated fat | +873.5% |
| Contains more Poly. FatPolyunsaturated fat | +188.8% |
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 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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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.17mg | 1.144mg | 108% |
| Polyunsaturated fat | 5.388g | 15.558g | 68% |
| Fats | 10.6g | 49.24g | 59% |
| Monounsaturated fat | 2.509g | 24.426g | 55% |
| Vitamin B3 | 4.439mg | 12.066mg | 48% |
| Vitamin E | 1.51mg | 8.33mg | 45% |
| Manganese | 1.019mg | 1.934mg | 40% |
| Protein | 6.69g | 25.8g | 38% |
| Folate | 91µg | 240µg | 37% |
| Vitamin B1 | 0.265mg | 0.64mg | 31% |
| Magnesium | 40mg | 168mg | 30% |
| Vitamin B5 | 0.42mg | 1.767mg | 27% |
| Phosphorus | 185mg | 376mg | 27% |
| Zinc | 0.96mg | 3.27mg | 21% |
| Carbs | 77.66g | 16.13g | 21% |
| Saturated fat | 1.633g | 6.279g | 21% |
| Fiber | 3.4g | 8.5g | 20% |
| Starch | 46.56g | 19% | |
| Sodium | 459mg | 18mg | 19% |
| Potassium | 170mg | 705mg | 16% |
| Vitamin B6 | 0.156mg | 0.348mg | 15% |
| Vitamin B2 | 0.317mg | 0.135mg | 14% |
| Vitamin K | 14.3µg | 0µg | 12% |
| Iron | 3.78mg | 4.58mg | 10% |
| Choline | 5.9mg | 52.5mg | 8% |
| Calories | 430kcal | 567kcal | 7% |
| Calcium | 77mg | 92mg | 2% |
| Selenium | 6.3µg | 7.2µg | 2% |
| Fructose | 0.99g | 1% | |
| Net carbs | 74.26g | 7.63g | N/A |
| Sugar | 24.85g | 4.72g | N/A |
| Trans fat | 0.055g | 0g | N/A |
| Tryptophan | 0.25mg | 0% | |
| Threonine | 0.883mg | 0% | |
| Isoleucine | 0.907mg | 0% | |
| Leucine | 1.672mg | 0% | |
| Lysine | 0.926mg | 0% | |
| Methionine | 0.317mg | 0% | |
| Phenylalanine | 1.377mg | 0% | |
| Valine | 1.082mg | 0% | |
| Histidine | 0.652mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories 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%
75%
Minerals Daily Need Coverage Score
60%
131%
Comparison summary
Which food is lower in Sugar?
Peanut is lower in Sugar (difference - 20.13g)
Which food contains less Sodium?
Peanut contains less Sodium (difference - 441mg)
Which food is lower in glycemic index?
Peanut is lower in glycemic index (difference - 61)
Which food is richer in minerals?
Peanut is relatively richer in minerals
Which food is richer in vitamins?
Peanut is relatively richer in vitamins
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 4.646g)
Which food is cheaper?
Graham cracker is cheaper (difference - $2.8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)