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Hazelnut vs. Graham cracker — In-Depth Nutrition Comparison

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Summary of differences between hazelnut and graham cracker

  • Hazelnut has more manganese, copper, vitamin E, vitamin B1, vitamin B6, magnesium, and fiber, while graham cracker has more vitamin B3 and vitamin B2.
  • Hazelnut covers your daily need for manganese, 224% more than graham cracker.
  • Hazelnut contains 10 times more copper than graham cracker. While hazelnut contains 1.725mg of copper, graham cracker contains only 0.17mg.
  • Hazelnut has a lower glycemic index. The glycemic index of hazelnut is 15, while the glycemic index of graham cracker is 74.

These are the specific foods used in this comparison Nuts, hazelnuts or filberts and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Hazelnut vs Graham cracker infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more MagnesiumMagnesium +307.5%
Contains more CalciumCalcium +48.1%
Contains more PotassiumPotassium +300%
Contains more IronIron +24.3%
Contains more CopperCopper +914.7%
Contains more ZincZinc +155.2%
Contains more PhosphorusPhosphorus +56.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +506%
Contains more SeleniumSelenium +162.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +895.4%
Contains more Vitamin B1Vitamin B1 +142.6%
Contains more Vitamin B5Vitamin B5 +118.6%
Contains more Vitamin B6Vitamin B6 +260.9%
Contains more FolateFolate +24.2%
Contains more CholineCholine +672.9%
Contains more Vitamin B2Vitamin B2 +180.5%
Contains more Vitamin B3Vitamin B3 +146.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~14.3µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +123.5%
Contains more FatsFats +473.1%
Contains more WaterWater +56.6%
Contains more OtherOther +38%
Contains more CarbsCarbs +365%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
17% 26% 57%
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 +1719.5%
Contains more Poly. FatPolyunsaturated fat +47%
Contains less Sat. FatSaturated fat -63.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
65% 32%
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 +9600%
Contains more SucroseSucrose +443.3%
Contains more GlucoseGlucose +1385.7%
Contains more FructoseFructose +1314.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut Graham cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Graham cracker DV% diff.
Manganese 6.175mg 1.019mg 224%
Copper 1.725mg 0.17mg 173%
Monounsaturated fat 45.652g 2.509g 108%
Vitamin E 15.03mg 1.51mg 90%
Fats 60.75g 10.6g 77%
Vitamin B1 0.643mg 0.265mg 32%
Vitamin B6 0.563mg 0.156mg 31%
Magnesium 163mg 40mg 29%
Fiber 9.7g 3.4g 25%
Sodium 0mg 459mg 20%
Carbs 16.7g 77.66g 20%
Starch 0.48g 46.56g 19%
Polyunsaturated fat 7.92g 5.388g 17%
Protein 14.95g 6.69g 17%
Vitamin B2 0.113mg 0.317mg 16%
Vitamin B3 1.8mg 4.439mg 16%
Potassium 680mg 170mg 15%
Phosphorus 290mg 185mg 15%
Zinc 2.45mg 0.96mg 14%
Saturated fat 4.464g 1.633g 13%
Iron 4.7mg 3.78mg 12%
Vitamin B5 0.918mg 0.42mg 10%
Calories 628kcal 430kcal 10%
Choline 45.6mg 5.9mg 7%
Selenium 2.4µg 6.3µg 7%
Vitamin C 6.3mg 0mg 7%
Folate 113µg 91µg 6%
Calcium 114mg 77mg 4%
Fructose 0.07g 0.99g 1%
Net carbs 7g 74.26g N/A
Sugar 4.34g 24.85g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 14.2µg 14.3µg 0%
Trans fat 0.055g N/A
Tryptophan 0.193mg 0%
Threonine 0.497mg 0%
Isoleucine 0.545mg 0%
Leucine 1.063mg 0%
Lysine 0.42mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.663mg 0%
Valine 0.701mg 0%
Histidine 0.432mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0g 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
67%
Hazelnut
32%
Graham cracker
Minerals Daily Need Coverage Score
197%
Hazelnut
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 20.51g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 459mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 2.831g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $3.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/nutrients
  2. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.