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  6. Caviar vs. Graham cracker

Caviar vs. Graham cracker — In-Depth Nutrition Comparison

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A recap on differences between caviar and graham cracker

  • Caviar has more vitamin B12, selenium, iron, choline, magnesium, and vitamin B5; however, graham cracker is higher in manganese and vitamin B3.
  • Caviar covers your daily vitamin B12 needs 833% more than graham cracker.
  • The glycemic index of graham cracker is higher.

Food varieties used in this article are Fish, caviar, black, and red, granular and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Caviar 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.
Caviar
Caviar
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
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 +650%
Contains more CalciumCalcium +257.1%
Contains more IronIron +214.3%
Contains more PhosphorusPhosphorus +92.4%
Contains more SeleniumSelenium +939.7%
Contains more CopperCopper +54.5%
Contains less SodiumSodium -69.4%
Contains more ManganeseManganese +1938%
~equal in Potassium ~170mg
~equal in Zinc ~0.96mg

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.
Caviar
Caviar
8
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% 90% 38% 44% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +25.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +95.6%
Contains more Vitamin B5Vitamin B5 +733.3%
Contains more Vitamin B6Vitamin B6 +105.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +8220.3%
Contains more Vitamin B1Vitamin B1 +39.5%
Contains more Vitamin B3Vitamin B3 +3599.2%
Contains more Vitamin KVitamin K +2283.3%
Contains more FolateFolate +82%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Caviar Graham cracker DV% diff.
Vitamin B12 20µg 0µg 833%
Cholesterol 588mg 0mg 196%
Selenium 65.5µg 6.3µg 108%
Iron 11.88mg 3.78mg 101%
Choline 490.9mg 5.9mg 88%
Vitamin B5 3.5mg 0.42mg 62%
Magnesium 300mg 40mg 62%
Sodium 1500mg 459mg 45%
Manganese 0.05mg 1.019mg 42%
Protein 24.6g 6.69g 36%
Vitamin A 271µg 0µg 30%
Vitamin B3 0.12mg 4.439mg 27%
Carbs 4g 77.66g 25%
Phosphorus 356mg 185mg 24%
Vitamin B2 0.62mg 0.317mg 23%
Calcium 275mg 77mg 20%
Starch 46.56g 19%
Vitamin D 117IU 0IU 15%
Vitamin D 2.9µg 0µg 15%
Fiber 0g 3.4g 14%
Polyunsaturated fat 7.405g 5.388g 13%
Vitamin B6 0.32mg 0.156mg 13%
Saturated fat 4.06g 1.633g 11%
Vitamin K 0.6µg 14.3µg 11%
Fats 17.9g 10.6g 11%
Folate 50µg 91µg 10%
Calories 264kcal 430kcal 8%
Copper 0.11mg 0.17mg 7%
Vitamin B1 0.19mg 0.265mg 6%
Monounsaturated fat 4.631g 2.509g 5%
Vitamin E 1.89mg 1.51mg 3%
Fructose 0.99g 1%
Net carbs 4g 74.26g N/A
Potassium 181mg 170mg 0%
Sugar 0g 24.85g N/A
Zinc 0.95mg 0.96mg 0%
Trans fat 0.055g N/A
Tryptophan 0.323mg 0%
Threonine 1.263mg 0%
Isoleucine 1.035mg 0%
Leucine 2.133mg 0%
Lysine 1.834mg 0%
Methionine 0.646mg 0%
Phenylalanine 1.071mg 0%
Valine 1.263mg 0%
Histidine 0.649mg 0%
Omega-3 - EPA 2.741g 0g N/A
Omega-3 - DHA 3.8g 0g N/A
Omega-3 - ALA 0.599g N/A
Omega-3 - DPA 0.229g 0g 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
Caviar
Caviar
4
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 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 +267.7%
Contains more FatsFats +68.9%
Contains more WaterWater +1301.2%
Contains more OtherOther +261.4%
Contains more CarbsCarbs +1841.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caviar
Caviar
2
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 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 +84.6%
Contains more Poly. FatPolyunsaturated fat +37.4%
Contains less Sat. FatSaturated fat -59.8%

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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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.