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  6. Salmon raw vs. Graham cracker

Salmon raw vs. Graham cracker — In-Depth Nutrition Comparison

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How are salmon raw and graham cracker different?

  • Salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B5, and vitamin B3; however, graham cracker is richer in manganese, iron, and folate.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.
  • Salmon raw has a lower glycemic index (0) than graham cracker (74).

Fish, salmon, Atlantic, wild, raw and Cookies, graham crackers, plain or honey (includes cinnamon) are the varieties used in this article.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 PotassiumPotassium +188.2%
Contains more CopperCopper +47.1%
Contains less SodiumSodium -90.4%
Contains more SeleniumSelenium +479.4%
Contains more MagnesiumMagnesium +37.9%
Contains more CalciumCalcium +541.7%
Contains more IronIron +372.5%
Contains more ZincZinc +50%
Contains more ManganeseManganese +6268.8%
~equal in Phosphorus ~185mg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
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 B2Vitamin B2 +19.9%
Contains more Vitamin B3Vitamin B3 +77.1%
Contains more Vitamin B5Vitamin B5 +296.2%
Contains more Vitamin B6Vitamin B6 +424.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +17.3%
Contains more FolateFolate +264%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +196.6%
Contains more WaterWater +1920.6%
Contains more OtherOther +220.5%
Contains more FatsFats +67.2%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 less Sat. FatSaturated fat -39.9%
Contains more Mono. FatMonounsaturated fat +19.3%
Contains more Poly. FatPolyunsaturated fat +112.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Graham cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Graham cracker DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 6.3µg 55%
Vitamin B6 0.818mg 0.156mg 51%
Manganese 0.016mg 1.019mg 44%
Iron 0.8mg 3.78mg 37%
Carbs 0g 77.66g 26%
Protein 19.84g 6.69g 26%
Vitamin B5 1.664mg 0.42mg 25%
Vitamin B3 7.86mg 4.439mg 21%
Starch 46.56g 19%
Polyunsaturated fat 2.539g 5.388g 19%
Cholesterol 55mg 0mg 18%
Sodium 44mg 459mg 18%
Folate 25µg 91µg 17%
Calories 142kcal 430kcal 14%
Fiber 0g 3.4g 14%
Vitamin K 14.3µg 12%
Vitamin E 1.51mg 10%
Copper 0.25mg 0.17mg 9%
Potassium 490mg 170mg 9%
Fats 6.34g 10.6g 7%
Calcium 12mg 77mg 7%
Vitamin B2 0.38mg 0.317mg 5%
Zinc 0.64mg 0.96mg 3%
Vitamin B1 0.226mg 0.265mg 3%
Saturated fat 0.981g 1.633g 3%
Magnesium 29mg 40mg 3%
Phosphorus 200mg 185mg 2%
Fructose 0.99g 1%
Choline 5.9mg 1%
Monounsaturated fat 2.103g 2.509g 1%
Vitamin A 12µg 0µg 1%
Net carbs 0g 74.26g N/A
Sugar 24.85g N/A
Trans fat 0.055g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - ALA 0.599g N/A
Omega-3 - DPA 0.287g 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

Which food is preferable for your diet?

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

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
77%
Salmon raw
32%
Graham cracker
Minerals Daily Need Coverage Score
49%
Salmon raw
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 415mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 0.652g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 55mg)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $13)
Which food is richer in minerals?
?
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.
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.