Walnut vs. Graham cracker — In-Depth Nutrition Comparison
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How are walnut and graham cracker different?
- Walnut is richer in copper, manganese, vitamin B6, magnesium, phosphorus, zinc, and fiber, while graham cracker is higher in vitamin B3.
- Walnut covers your daily need for copper, 157% more than graham cracker.
- Walnut contains 4 times more magnesium than graham cracker. Walnut contains 158mg of magnesium, while graham cracker contains 40mg.
- Graham cracker is lower in saturated fat.
- Graham cracker has a higher glycemic index (74) than walnut (0).
Nuts, walnuts, english and Cookies, graham crackers, plain or honey (includes cinnamon) types were used in this article.
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 | +295% |
| Contains more CalciumCalcium | +27.3% |
| Contains more PotassiumPotassium | +159.4% |
| Contains more CopperCopper | +832.9% |
| Contains more ZincZinc | +221.9% |
| Contains more PhosphorusPhosphorus | +87% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +235% |
| Contains more IronIron | +29.9% |
| Contains more SeleniumSelenium | +28.6% |
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 B1Vitamin B1 | +28.7% |
| Contains more Vitamin B5Vitamin B5 | +35.7% |
| Contains more Vitamin B6Vitamin B6 | +244.2% |
| Contains more CholineCholine | +564.4% |
| Contains more Vitamin EVitamin E | +115.7% |
| Contains more Vitamin B2Vitamin B2 | +111.3% |
| Contains more Vitamin B3Vitamin B3 | +294.6% |
| Contains more Vitamin KVitamin K | +429.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +127.7% |
| Contains more FatsFats | +515.2% |
| Contains more WaterWater | +20.1% |
| Contains more CarbsCarbs | +466.4% |
~equal in
Other
~1.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 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 | +256% |
| Contains more Poly. FatPolyunsaturated fat | +775.5% |
| Contains less Sat. FatSaturated fat | -73.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.06 g
Sucrose:
2.43 g
Glucose:
0.08 g
Fructose:
0.09 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 | +77500% |
| Contains more SucroseSucrose | +839.1% |
| Contains more GlucoseGlucose | +1200% |
| Contains more FructoseFructose | +1000% |
~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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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 47.174g | 5.388g | 279% |
| Copper | 1.586mg | 0.17mg | 157% |
| Manganese | 3.414mg | 1.019mg | 104% |
| Fats | 65.21g | 10.6g | 84% |
| Vitamin B6 | 0.537mg | 0.156mg | 29% |
| Magnesium | 158mg | 40mg | 28% |
| Phosphorus | 346mg | 185mg | 23% |
| Vitamin B3 | 1.125mg | 4.439mg | 21% |
| Carbs | 13.71g | 77.66g | 21% |
| Saturated fat | 6.126g | 1.633g | 20% |
| Sodium | 2mg | 459mg | 20% |
| Zinc | 3.09mg | 0.96mg | 19% |
| Starch | 0.06g | 46.56g | 19% |
| Protein | 15.23g | 6.69g | 17% |
| Monounsaturated fat | 8.933g | 2.509g | 16% |
| Vitamin B2 | 0.15mg | 0.317mg | 13% |
| Fiber | 6.7g | 3.4g | 13% |
| Calories | 654kcal | 430kcal | 11% |
| Iron | 2.91mg | 3.78mg | 11% |
| Vitamin K | 2.7µg | 14.3µg | 10% |
| Potassium | 441mg | 170mg | 8% |
| Choline | 39.2mg | 5.9mg | 6% |
| Vitamin B1 | 0.341mg | 0.265mg | 6% |
| Vitamin E | 0.7mg | 1.51mg | 5% |
| Selenium | 4.9µg | 6.3µg | 3% |
| Vitamin B5 | 0.57mg | 0.42mg | 3% |
| Folate | 98µg | 91µg | 2% |
| Calcium | 98mg | 77mg | 2% |
| Fructose | 0.09g | 0.99g | 1% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Net carbs | 7.01g | 74.26g | N/A |
| Sugar | 2.61g | 24.85g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.17mg | 0% | |
| Threonine | 0.596mg | 0% | |
| Isoleucine | 0.625mg | 0% | |
| Leucine | 1.17mg | 0% | |
| Lysine | 0.424mg | 0% | |
| Methionine | 0.236mg | 0% | |
| Phenylalanine | 0.711mg | 0% | |
| Valine | 0.753mg | 0% | |
| Histidine | 0.391mg | 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
32%
32%
Minerals Daily Need Coverage Score
152%
60%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 22.24g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 457mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 74)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 4.493g)
Which food is cheaper?
Graham cracker is cheaper (difference - $5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.