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
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.95 g
Fats:
60.75 g
Carbs:
16.7 g
Water:
5.31 g
Other:
2.29 g
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
Saturated fat:
Sat. Fat
4.464 g
Monounsaturated fat:
Mono. Fat
45.652 g
Polyunsaturated fat:
Poly. Fat
7.92 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 | +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
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
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.
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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. |
| 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?
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
67%
32%
Minerals Daily Need Coverage Score
197%
60%
Comparison summary
Which food is lower in Sugar?
Hazelnut is lower in Sugar (difference - 20.51g)
Which food contains less Sodium?
Hazelnut contains less Sodium (difference - 459mg)
Which food is lower in glycemic index?
Hazelnut is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut is relatively richer in vitamins
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 2.831g)
Which food is cheaper?
Graham cracker is cheaper (difference - $3.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)