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  6. Mackerel vs. Graham cracker

Mackerel vs. Graham cracker — In-Depth Nutrition Comparison

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Summary of differences between mackerel and graham cracker

  • Mackerel has more vitamin B12, vitamin D, selenium, and vitamin B6, while graham cracker has more iron, vitamin B1, and folate.
  • Mackerel covers your daily need for vitamin B12, 500% more than graham cracker.
  • The amount of cholesterol in graham cracker is lower.
  • Mackerel has a lower glycemic index. The glycemic index of mackerel is 0, while the glycemic index of graham cracker is 74.

These are the specific foods used in this comparison Fish, mackerel, salted and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Mackerel 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 +50%
Contains more PotassiumPotassium +205.9%
Contains more ZincZinc +14.6%
Contains more PhosphorusPhosphorus +37.3%
Contains more SeleniumSelenium +1065.1%
Contains more CalciumCalcium +16.7%
Contains more IronIron +170%
Contains more CopperCopper +70%
Contains less SodiumSodium -89.7%

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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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 +57.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +162.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1622%
Contains more Vitamin B1Vitamin B1 +1225%
Contains more Vitamin B2Vitamin B2 +66.8%
Contains more Vitamin B3Vitamin B3 +34.5%
Contains more Vitamin KVitamin K +83.3%
Contains more FolateFolate +506.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Graham cracker DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 459mg 174%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Selenium 73.4µg 6.3µg 122%
Manganese 1.019mg 44%
Cholesterol 95mg 0mg 32%
Iron 1.4mg 3.78mg 30%
Carbs 0g 77.66g 26%
Saturated fat 7.148g 1.633g 25%
Protein 18.5g 6.69g 24%
Fats 25.1g 10.6g 22%
Vitamin B6 0.41mg 0.156mg 20%
Vitamin B1 0.02mg 0.265mg 20%
Folate 15µg 91µg 19%
Starch 46.56g 19%
Choline 101.6mg 5.9mg 17%
Monounsaturated fat 8.32g 2.509g 15%
Fiber 0g 3.4g 14%
Phosphorus 254mg 185mg 10%
Potassium 520mg 170mg 10%
Vitamin B2 0.19mg 0.317mg 10%
Vitamin B5 0.42mg 8%
Copper 0.1mg 0.17mg 8%
Vitamin B3 3.3mg 4.439mg 7%
Calories 305kcal 430kcal 6%
Vitamin E 2.38mg 1.51mg 6%
Magnesium 60mg 40mg 5%
Vitamin A 47µg 0µg 5%
Polyunsaturated fat 6.21g 5.388g 5%
Vitamin K 7.8µg 14.3µg 5%
Calcium 66mg 77mg 1%
Zinc 1.1mg 0.96mg 1%
Fructose 0.99g 1%
Net carbs 0g 74.26g N/A
Sugar 0g 24.85g N/A
Trans fat 0.055g N/A
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - ALA 0.599g N/A
Omega-3 - DPA 0.391g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 +176.5%
Contains more FatsFats +136.8%
Contains more WaterWater +1168.4%
Contains more OtherOther +707.2%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 +231.6%
Contains more Poly. FatPolyunsaturated fat +15.3%
Contains less Sat. FatSaturated fat -77.2%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.