Walnut oil vs. Graham cracker — In-Depth Nutrition Comparison
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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.
The food types used in this comparison are Oil, walnut and Cookies, graham crackers, plain or honey (includes cinnamon).
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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
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Sodium
-100%
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Calcium
+∞%
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Iron
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
Contains
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Potassium
+∞%
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Zinc
+∞%
Contains
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Copper
+∞%
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Selenium
+∞%
Contains
less
Sodium
-100%
Contains
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Calcium
+∞%
Contains
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Iron
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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Zinc
+∞%
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Copper
+∞%
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Selenium
+∞%
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
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Vitamin A
+∞%
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Vitamin E
+277.5%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
Equal in Vitamin K - 14.3
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Vitamin A
+∞%
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Vitamin E
+277.5%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
Equal in Vitamin K - 14.3
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+843.4%
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Protein
+∞%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
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
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Fats
+843.4%
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Protein
+∞%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+808.7%
Contains
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Polyunsaturated fat
+1074.8%
Contains
less
Saturated Fat
-82.1%
Saturated Fat:
9.1 g
Monounsaturated Fat:
22.8 g
Polyunsaturated fat:
63.3 g
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Contains
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Monounsaturated Fat
+808.7%
Contains
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Polyunsaturated fat
+1074.8%
Contains
less
Saturated Fat
-82.1%
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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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0g | 74.26g |
|
| Protein | 0g | 6.69g |
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| Fats | 100g | 10.6g |
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| Carbs | 0g | 77.66g |
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| Calories | 884kcal | 430kcal |
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| Starch | 46.56g |
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| Fructose | 0.99g |
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| Sugar | 0g | 24.85g |
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| Fiber | 0g | 3.4g |
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| Calcium | 0mg | 77mg |
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| Iron | 0mg | 3.78mg |
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| Magnesium | 0mg | 40mg |
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| Phosphorus | 0mg | 185mg |
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| Potassium | 0mg | 170mg |
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| Sodium | 0mg | 459mg |
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| Zinc | 0mg | 0.96mg |
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| Copper | 0mg | 0.17mg |
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| Manganese | 1.019mg |
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| Selenium | 0µg | 6.3µg |
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| Vitamin A | 0IU | 2IU |
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| Vitamin E | 0.4mg | 1.51mg |
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| Vitamin B1 | 0mg | 0.265mg |
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| Vitamin B2 | 0mg | 0.317mg |
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| Vitamin B3 | 0mg | 4.439mg |
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| Vitamin B5 | 0mg | 0.42mg |
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| Vitamin B6 | 0mg | 0.156mg |
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| Folate | 0µg | 91µg |
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| Vitamin K | 15µg | 14.3µg |
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| Trans Fat | 0.055g |
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| Saturated Fat | 9.1g | 1.633g |
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| Monounsaturated Fat | 22.8g | 2.509g |
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| Polyunsaturated fat | 63.3g | 5.388g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-3 - ALA | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
4%
35%
Minerals Daily Need Coverage Score
0%
60%
Comparison summary
Which food is lower in Sugar?
Walnut oil is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Walnut oil contains less Sodium (difference - 459mg)
Which food is lower in glycemic index?
Walnut oil is lower in glycemic index (difference - 74)
Which food is lower in Saturated Fat?
Graham cracker is lower in Saturated Fat (difference - 7.467g)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)