Walnut oil vs. Graham cracker — In-Depth Nutrition Comparison
Compare
Differences between walnut oil and graham cracker
- Walnut oil contains less iron, vitamin B3, phosphorus, vitamin B2, folate, vitamin B1, copper, and fiber than graham cracker.
- Graham cracker's daily need coverage for iron is 47% higher.
- Graham cracker contains 6 times less saturated fat than walnut oil. Walnut oil contains 9.1g of saturated fat, while graham cracker contains 1.633g.
- Walnut oil has a lower glycemic index. The glycemic index of walnut oil is 0, while the glycemic index of graham cracker is 74.
The food types used in this comparison are Oil, walnut 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 less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 EVitamin E | +277.5% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +1375% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 63.3g | 5.388g | 386% |
| Fats | 100g | 10.6g | 138% |
| Monounsaturated fat | 22.8g | 2.509g | 51% |
| Iron | 0mg | 3.78mg | 47% |
| Manganese | 1.019mg | 44% | |
| Saturated fat | 9.1g | 1.633g | 34% |
| Vitamin B3 | 0mg | 4.439mg | 28% |
| Carbs | 0g | 77.66g | 26% |
| Phosphorus | 0mg | 185mg | 26% |
| Vitamin B2 | 0mg | 0.317mg | 24% |
| Calories | 884kcal | 430kcal | 23% |
| Folate | 0µg | 91µg | 23% |
| Vitamin B1 | 0mg | 0.265mg | 22% |
| Sodium | 0mg | 459mg | 20% |
| Copper | 0mg | 0.17mg | 19% |
| Starch | 46.56g | 19% | |
| Fiber | 0g | 3.4g | 14% |
| Protein | 0g | 6.69g | 13% |
| Vitamin B6 | 0mg | 0.156mg | 12% |
| Selenium | 0µg | 6.3µg | 11% |
| Magnesium | 0mg | 40mg | 10% |
| Zinc | 0mg | 0.96mg | 9% |
| Vitamin B5 | 0mg | 0.42mg | 8% |
| Calcium | 0mg | 77mg | 8% |
| Vitamin E | 0.4mg | 1.51mg | 7% |
| Potassium | 0mg | 170mg | 5% |
| Vitamin K | 15µg | 14.3µg | 1% |
| Choline | 0.4mg | 5.9mg | 1% |
| Fructose | 0.99g | 1% | |
| Net carbs | 0g | 74.26g | N/A |
| Sugar | 0g | 24.85g | N/A |
| Trans fat | 0.055g | N/A | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more FatsFats | +843.4% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.1 g
Monounsaturated fat:
Mono. Fat
22.8 g
Polyunsaturated fat:
Poly. Fat
63.3 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 | +808.7% |
| Contains more Poly. FatPolyunsaturated fat | +1074.8% |
| Contains less Sat. FatSaturated fat | -82.1% |
