Brazil nut vs. Graham cracker — In-Depth Nutrition Comparison
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Differences between brazil nut and graham cracker
- Brazil nut has more selenium, copper, magnesium, phosphorus, vitamin B1, zinc, and vitamin E, while graham cracker has more vitamin B3 and vitamin B2.
- Brazil nut's daily need coverage for selenium is 3474% higher.
- Graham cracker contains 10 times less copper than brazil nut. Brazil nut contains 1.743mg of copper, while graham cracker contains 0.17mg.
- The amount of saturated fat in graham cracker is lower.
- Brazil nut has a lower glycemic index. The glycemic index of brazil nut is 10, while the glycemic index of graham cracker is 74.
The food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Cookies, graham crackers, plain or honey (includes cinnamon).
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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 | +840% |
| Contains more CalciumCalcium | +107.8% |
| Contains more PotassiumPotassium | +287.6% |
| Contains more CopperCopper | +925.3% |
| Contains more ZincZinc | +322.9% |
| Contains more PhosphorusPhosphorus | +291.9% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +20% |
| Contains more SeleniumSelenium | +30328.6% |
| Contains more IronIron | +55.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +274.2% |
| Contains more Vitamin B1Vitamin B1 | +132.8% |
| Contains more CholineCholine | +388.1% |
| Contains more Vitamin B2Vitamin B2 | +805.7% |
| Contains more Vitamin B3Vitamin B3 | +1404.7% |
| Contains more Vitamin B5Vitamin B5 | +128.3% |
| Contains more Vitamin B6Vitamin B6 | +54.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +313.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1917µg | 6.3µg | 3474% |
| Copper | 1.743mg | 0.17mg | 175% |
| Polyunsaturated fat | 24.399g | 5.388g | 127% |
| Fats | 67.1g | 10.6g | 87% |
| Magnesium | 376mg | 40mg | 80% |
| Phosphorus | 725mg | 185mg | 77% |
| Saturated fat | 16.134g | 1.633g | 66% |
| Monounsaturated fat | 23.879g | 2.509g | 53% |
| Vitamin B1 | 0.617mg | 0.265mg | 29% |
| Vitamin E | 5.65mg | 1.51mg | 28% |
| Zinc | 4.06mg | 0.96mg | 28% |
| Vitamin B3 | 0.295mg | 4.439mg | 26% |
| Carbs | 11.74g | 77.66g | 22% |
| Vitamin B2 | 0.035mg | 0.317mg | 22% |
| Sodium | 3mg | 459mg | 20% |
| Starch | 0.25g | 46.56g | 19% |
| Folate | 22µg | 91µg | 17% |
| Iron | 2.43mg | 3.78mg | 17% |
| Fiber | 7.5g | 3.4g | 16% |
| Protein | 14.32g | 6.69g | 15% |
| Potassium | 659mg | 170mg | 14% |
| Vitamin K | 0µg | 14.3µg | 12% |
| Calories | 659kcal | 430kcal | 11% |
| Manganese | 1.223mg | 1.019mg | 9% |
| Calcium | 160mg | 77mg | 8% |
| Vitamin B5 | 0.184mg | 0.42mg | 5% |
| Vitamin B6 | 0.101mg | 0.156mg | 4% |
| Choline | 28.8mg | 5.9mg | 4% |
| Fructose | 0g | 0.99g | 1% |
| Vitamin C | 0.7mg | 0mg | 1% |
| Net carbs | 4.24g | 74.26g | N/A |
| Sugar | 2.33g | 24.85g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.135mg | 0% | |
| Threonine | 0.365mg | 0% | |
| Isoleucine | 0.518mg | 0% | |
| Leucine | 1.19mg | 0% | |
| Lysine | 0.49mg | 0% | |
| Methionine | 1.124mg | 0% | |
| Phenylalanine | 0.639mg | 0% | |
| Valine | 0.76mg | 0% | |
| Histidine | 0.409mg | 0% | |
| Omega-3 - ALA | 0.018g | 0.599g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.018g | 0.024g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 23.859g | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +114.1% |
| Contains more FatsFats | +533% |
| Contains more OtherOther | +106% |
| Contains more CarbsCarbs | +561.5% |
~equal in
Water
~3.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains more Mono. FatMonounsaturated fat | +851.7% |
| Contains more Poly. FatPolyunsaturated fat | +352.8% |
| Contains less Sat. FatSaturated fat | -89.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.25 g
Sucrose:
2.33 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
| Contains more StarchStarch | +18524% |
| Contains more SucroseSucrose | +879.4% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
