Macadamia vs. Graham cracker — In-Depth Nutrition Comparison
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The main differences between macadamia and graham cracker
- Macadamia has more manganese, vitamin B1, copper, magnesium, and fiber; however, graham cracker has more folate, vitamin B3, and vitamin B2.
- Daily need coverage for manganese for macadamia is 135% higher.
- Graham cracker has 7 times less saturated fat than macadamia. Macadamia has 12.061g of saturated fat, while graham cracker has 1.633g.
- Graham cracker has a higher glycemic index than macadamia.
Food types used in this article are Nuts, macadamia nuts, raw 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 | +225% |
| Contains more PotassiumPotassium | +116.5% |
| Contains more CopperCopper | +344.7% |
| Contains more ZincZinc | +35.4% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +305.4% |
| Contains more SeleniumSelenium | +75% |
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 B1Vitamin B1 | +350.9% |
| Contains more Vitamin B5Vitamin B5 | +80.5% |
| Contains more Vitamin B6Vitamin B6 | +76.3% |
| Contains more Vitamin EVitamin E | +179.6% |
| Contains more Vitamin B2Vitamin B2 | +95.7% |
| Contains more Vitamin B3Vitamin B3 | +79.5% |
| Contains more FolateFolate | +727.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 58.877g | 2.509g | 141% |
| Manganese | 4.131mg | 1.019mg | 135% |
| Fats | 75.77g | 10.6g | 100% |
| Vitamin B1 | 1.195mg | 0.265mg | 78% |
| Copper | 0.756mg | 0.17mg | 65% |
| Saturated fat | 12.061g | 1.633g | 47% |
| Polyunsaturated fat | 1.502g | 5.388g | 26% |
| Carbs | 13.82g | 77.66g | 21% |
| Magnesium | 130mg | 40mg | 21% |
| Fiber | 8.6g | 3.4g | 21% |
| Folate | 11µg | 91µg | 20% |
| Sodium | 5mg | 459mg | 20% |
| Starch | 1.05g | 46.56g | 19% |
| Calories | 718kcal | 430kcal | 14% |
| Vitamin B3 | 2.473mg | 4.439mg | 12% |
| Vitamin B2 | 0.162mg | 0.317mg | 12% |
| Vitamin K | 14.3µg | 12% | |
| Vitamin B6 | 0.275mg | 0.156mg | 9% |
| Vitamin B5 | 0.758mg | 0.42mg | 7% |
| Potassium | 368mg | 170mg | 6% |
| Vitamin E | 0.54mg | 1.51mg | 6% |
| Selenium | 3.6µg | 6.3µg | 5% |
| Zinc | 1.3mg | 0.96mg | 3% |
| Protein | 7.91g | 6.69g | 2% |
| Fructose | 0.07g | 0.99g | 1% |
| Iron | 3.69mg | 3.78mg | 1% |
| Choline | 5.9mg | 1% | |
| Calcium | 85mg | 77mg | 1% |
| Vitamin C | 1.2mg | 0mg | 1% |
| Net carbs | 5.22g | 74.26g | N/A |
| Sugar | 4.57g | 24.85g | N/A |
| Phosphorus | 188mg | 185mg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.067mg | 0% | |
| Threonine | 0.37mg | 0% | |
| Isoleucine | 0.314mg | 0% | |
| Leucine | 0.602mg | 0% | |
| Lysine | 0.018mg | 0% | |
| Methionine | 0.023mg | 0% | |
| Phenylalanine | 0.665mg | 0% | |
| Valine | 0.363mg | 0% | |
| Histidine | 0.195mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.91 g
Fats:
75.77 g
Carbs:
13.82 g
Water:
1.36 g
Other:
1.14 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +18.2% |
| Contains more FatsFats | +614.8% |
| Contains more CarbsCarbs | +461.9% |
| Contains more WaterWater | +149.3% |
| Contains more OtherOther | +45.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
12.061 g
Monounsaturated fat:
Mono. Fat
58.877 g
Polyunsaturated fat:
Poly. Fat
1.502 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 | +2246.6% |
| Contains less Sat. FatSaturated fat | -86.5% |
| Contains more Poly. FatPolyunsaturated fat | +258.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
1.05 g
Sucrose:
4.43 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 | +4334.3% |
| Contains more SucroseSucrose | +415.1% |
| Contains more GlucoseGlucose | +1385.7% |
| Contains more FructoseFructose | +1314.3% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
