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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

Walnut vs Graham cracker 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.
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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.
Walnut
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~91µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
7% 11% 78% 3%
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
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
17% 26% 57%
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
Walnut
0
2% 91% 3% 3%
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
65% 32%
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.
Walnut Graham cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Walnut Graham cracker 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?

ok
ok
is better in case of low diet
Walnut Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Walnut
32%
Graham cracker
Minerals Daily Need Coverage Score
152%
Walnut
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 22.24g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 457mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 74)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 4.493g)
Which food is cheaper?
Graham cracker
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.