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  6. Crackers vs. Salmon raw

Crackers vs. Salmon raw — In-Depth Nutrition Comparison

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A recap on differences between crackers and salmon raw

  • Crackers are higher in iron and manganese, yet salmon raw is higher in vitamin B12, vitamin B6, selenium, vitamin B5, and vitamin B3.
  • Salmon raw covers your daily vitamin B12 needs 133% more than crackers.
  • Crackers contain 31 times more manganese than salmon raw. While crackers contain 0.491mg of manganese, salmon raw contains only 0.016mg.
  • The amount of sodium in salmon raw is lower.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Crackers, standard snack-type, regular and Fish, salmon, Atlantic, wild, raw.

Infographic

Crackers vs Salmon raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +900%
Contains more IronIron +403.8%
Contains more PhosphorusPhosphorus +24%
Contains more ManganeseManganese +2968.8%
Contains more MagnesiumMagnesium +61.1%
Contains more PotassiumPotassium +315.3%
Contains more CopperCopper +140.4%
Contains more ZincZinc +30.6%
Contains less SodiumSodium -93.9%
Contains more SeleniumSelenium +444.8%

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.
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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +84.1%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +268%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +80.6%
Contains more Vitamin B5Vitamin B5 +299%
Contains more Vitamin B6Vitamin B6 +1198.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Crackers Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Polyunsaturated fat 13.137g 2.539g 71%
Vitamin B6 0.063mg 0.818mg 58%
Vitamin K 69.3µg 58%
Selenium 6.7µg 36.5µg 54%
Iron 4.03mg 0.8mg 40%
Fats 26.43g 6.34g 31%
Sodium 726mg 44mg 30%
Protein 6.64g 19.84g 26%
Vitamin B5 0.417mg 1.664mg 25%
Vitamin B3 4.352mg 7.86mg 22%
Saturated fat 5.562g 0.981g 21%
Manganese 0.491mg 0.016mg 21%
Carbs 61.3g 0g 20%
Starch 49.69g 20%
Vitamin E 3.03mg 20%
Calories 510kcal 142kcal 18%
Cholesterol 0mg 55mg 18%
Folate 92µg 25µg 17%
Copper 0.104mg 0.25mg 16%
Vitamin B1 0.416mg 0.226mg 16%
Potassium 118mg 490mg 11%
Monounsaturated fat 6.553g 2.103g 11%
Calcium 120mg 12mg 11%
Fiber 2.3g 0g 9%
Phosphorus 248mg 200mg 7%
Vitamin B2 0.456mg 0.38mg 6%
Magnesium 18mg 29mg 3%
Choline 9.6mg 2%
Vitamin A 0µg 12µg 1%
Zinc 0.49mg 0.64mg 1%
Net carbs 59g 0g N/A
Sugar 8.18g N/A
Trans fat 1.076g N/A
Tryptophan 0.084mg 0.222mg 0%
Threonine 0.193mg 0.87mg 0%
Isoleucine 0.246mg 0.914mg 0%
Leucine 0.471mg 1.613mg 0%
Lysine 0.103mg 1.822mg 0%
Methionine 0.112mg 0.587mg 0%
Phenylalanine 0.331mg 0.775mg 0%
Valine 0.294mg 1.022mg 0%
Histidine 0.145mg 0.584mg 0%
Fructose 0.29g 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - ALA 1.485g N/A
Omega-3 - DPA 0g 0.287g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +316.9%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +198.8%
Contains more WaterWater +2081.5%
Contains more OtherOther +113.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +211.6%
Contains more Poly. FatPolyunsaturated fat +417.4%
Contains less Sat. FatSaturated fat -82.4%

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.