Pistachio vs. Graham cracker — In-Depth Nutrition Comparison
Compare
The main differences between pistachios and graham cracker
- Pistachios have more copper, vitamin B6, vitamin B1, phosphorus, fiber, potassium, and magnesium; however, graham cracker has more vitamin B3.
- Daily need coverage for copper for pistachios is 126% higher.
- Graham cracker has 11 times less vitamin B6 than pistachios. Pistachios have 1.7mg of vitamin B6, while graham cracker has 0.156mg.
- Graham cracker is lower in saturated fat.
- Graham cracker has a higher glycemic index than pistachios.
Food types used in this article are Nuts, pistachio nuts, raw and Cookies, graham crackers, plain or honey (includes cinnamon).
Infographic
Infographic link
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 | +202.5% |
| Contains more CalciumCalcium | +36.4% |
| Contains more PotassiumPotassium | +502.9% |
| Contains more CopperCopper | +664.7% |
| Contains more ZincZinc | +129.2% |
| Contains more PhosphorusPhosphorus | +164.9% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +17.8% |
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 | +89.4% |
| Contains more Vitamin B1Vitamin B1 | +228.3% |
| Contains more Vitamin B5Vitamin B5 | +23.8% |
| Contains more Vitamin B6Vitamin B6 | +989.7% |
| Contains more Vitamin B2Vitamin B2 | +98.1% |
| Contains more Vitamin B3Vitamin B3 | +241.5% |
| Contains more FolateFolate | +78.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.3mg | 0.17mg | 126% |
| Vitamin B6 | 1.7mg | 0.156mg | 119% |
| Polyunsaturated fat | 14.38g | 5.388g | 60% |
| Fats | 45.32g | 10.6g | 53% |
| Monounsaturated fat | 23.257g | 2.509g | 52% |
| Vitamin B1 | 0.87mg | 0.265mg | 50% |
| Phosphorus | 490mg | 185mg | 44% |
| Fiber | 10.6g | 3.4g | 29% |
| Protein | 20.16g | 6.69g | 27% |
| Potassium | 1025mg | 170mg | 25% |
| Sodium | 1mg | 459mg | 20% |
| Vitamin B3 | 1.3mg | 4.439mg | 20% |
| Saturated fat | 5.907g | 1.633g | 19% |
| Magnesium | 121mg | 40mg | 19% |
| Starch | 1.67g | 46.56g | 18% |
| Carbs | 27.17g | 77.66g | 17% |
| Vitamin K | 14.3µg | 12% | |
| Vitamin B2 | 0.16mg | 0.317mg | 12% |
| Zinc | 2.2mg | 0.96mg | 11% |
| Folate | 51µg | 91µg | 10% |
| Vitamin E | 2.86mg | 1.51mg | 9% |
| Manganese | 1.2mg | 1.019mg | 8% |
| Calories | 560kcal | 430kcal | 7% |
| Vitamin C | 5.6mg | 0mg | 6% |
| Vitamin A | 26µg | 0µg | 3% |
| Calcium | 105mg | 77mg | 3% |
| Iron | 3.92mg | 3.78mg | 2% |
| Vitamin B5 | 0.52mg | 0.42mg | 2% |
| Selenium | 7µg | 6.3µg | 1% |
| Fructose | 0.24g | 0.99g | 1% |
| Choline | 5.9mg | 1% | |
| Net carbs | 16.57g | 74.26g | N/A |
| Sugar | 7.66g | 24.85g | N/A |
| Trans fat | 0g | 0.055g | N/A |
| Tryptophan | 0.251mg | 0% | |
| Threonine | 0.684mg | 0% | |
| Isoleucine | 0.917mg | 0% | |
| Leucine | 1.604mg | 0% | |
| Lysine | 1.138mg | 0% | |
| Methionine | 0.36mg | 0% | |
| Phenylalanine | 1.092mg | 0% | |
| Valine | 1.249mg | 0% | |
| Histidine | 0.512mg | 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 | 14.091g | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.16 g
Fats:
45.32 g
Carbs:
27.17 g
Water:
4.37 g
Other:
2.98 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +201.3% |
| Contains more FatsFats | +327.5% |
| Contains more WaterWater | +28.9% |
| Contains more OtherOther | +79.5% |
| Contains more CarbsCarbs | +185.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.907 g
Monounsaturated fat:
Mono. Fat
23.257 g
Polyunsaturated fat:
Poly. Fat
14.38 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 | +826.9% |
| Contains more Poly. FatPolyunsaturated fat | +166.9% |
| Contains less Sat. FatSaturated fat | -72.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
1.67 g
Sucrose:
6.87 g
Glucose:
0.32 g
Fructose:
0.24 g
Lactose:
0 g
Maltose:
0.17 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 MaltoseMaltose | +∞% |
| Contains more StarchStarch | +2688% |
| Contains more SucroseSucrose | +232.2% |
| Contains more GlucoseGlucose | +225% |
| Contains more FructoseFructose | +312.5% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
