Graham cracker vs. Walnut oil — In-Depth Nutrition Comparison
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Differences between graham cracker and walnut oil
- Walnut oil contains less iron, vitamin B3, phosphorus, vitamin B2, folate, vitamin B1, copper, and fiber than graham cracker.
- Graham cracker's daily need coverage for iron is 47% higher.
- The amount of sodium in walnut oil is lower.
- Walnut oil has a lower glycemic index. The glycemic index of walnut oil is 0, 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 Oil, walnut.
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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 | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 | +277.5% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +1375% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 5.388g | 63.3g | 386% |
| Fats | 10.6g | 100g | 138% |
| Monounsaturated fat | 2.509g | 22.8g | 51% |
| Iron | 3.78mg | 0mg | 47% |
| Manganese | 1.019mg | 44% | |
| Saturated fat | 1.633g | 9.1g | 34% |
| Vitamin B3 | 4.439mg | 0mg | 28% |
| Carbs | 77.66g | 0g | 26% |
| Phosphorus | 185mg | 0mg | 26% |
| Vitamin B2 | 0.317mg | 0mg | 24% |
| Calories | 430kcal | 884kcal | 23% |
| Folate | 91µg | 0µg | 23% |
| Vitamin B1 | 0.265mg | 0mg | 22% |
| Sodium | 459mg | 0mg | 20% |
| Copper | 0.17mg | 0mg | 19% |
| Starch | 46.56g | 19% | |
| Fiber | 3.4g | 0g | 14% |
| Protein | 6.69g | 0g | 13% |
| Vitamin B6 | 0.156mg | 0mg | 12% |
| Selenium | 6.3µg | 0µg | 11% |
| Magnesium | 40mg | 0mg | 10% |
| Zinc | 0.96mg | 0mg | 9% |
| Vitamin B5 | 0.42mg | 0mg | 8% |
| Calcium | 77mg | 0mg | 8% |
| Vitamin E | 1.51mg | 0.4mg | 7% |
| Potassium | 170mg | 0mg | 5% |
| Vitamin K | 14.3µg | 15µg | 1% |
| Choline | 5.9mg | 0.4mg | 1% |
| Fructose | 0.99g | 1% | |
| Net carbs | 74.26g | 0g | N/A |
| Sugar | 24.85g | 0g | N/A |
| Trans fat | 0.055g | N/A | |
| 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 |
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:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +843.4% |
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
9.1 g
Monounsaturated fat:
Mono. Fat
22.8 g
Polyunsaturated fat:
Poly. Fat
63.3 g
| Contains less Sat. FatSaturated fat | -82.1% |
| Contains more Mono. FatMonounsaturated fat | +808.7% |
| Contains more Poly. FatPolyunsaturated fat | +1074.8% |
