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Fish oil vs. Graham cracker — In-Depth Nutrition Comparison

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Summary of differences between fish oil and graham cracker

  • The amount of iron, manganese, vitamin B3, phosphorus, vitamin B2, folate, and vitamin B1 in graham cracker is higher than in fish oil.
  • Fish oil covers your daily need for cholesterol, 255% more than graham cracker.
  • Fish oil contains 13 times more saturated fat than graham cracker. While fish oil contains 21.29g of saturated fat, graham cracker contains only 1.633g.
  • The amount of cholesterol in graham cracker is lower.
  • Fish oil has a lower glycemic index. The glycemic index of fish oil is 0, while the glycemic index of graham cracker is 74.

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

Infographic

Fish oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +843.4%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 61% 17%
Saturated fat: Sat. Fat 21.29 g
Monounsaturated fat: Mono. Fat 56.564 g
Polyunsaturated fat: Poly. Fat 15.604 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 +2154.4%
Contains more Poly. FatPolyunsaturated fat +189.6%
Contains less Sat. FatSaturated fat -92.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish oil Graham cracker DV% diff.
Cholesterol 766mg 0mg 255%
Fats 100g 10.6g 138%
Monounsaturated fat 56.564g 2.509g 135%
Saturated fat 21.29g 1.633g 89%
Polyunsaturated fat 15.604g 5.388g 68%
Iron 0mg 3.78mg 47%
Manganese 0mg 1.019mg 44%
Vitamin B3 0mg 4.439mg 28%
Phosphorus 0mg 185mg 26%
Carbs 0g 77.66g 26%
Calories 902kcal 430kcal 24%
Vitamin B2 0mg 0.317mg 24%
Folate 0µg 91µg 23%
Vitamin B1 0mg 0.265mg 22%
Sodium 0mg 459mg 20%
Starch 46.56g 19%
Copper 0mg 0.17mg 19%
Fiber 0g 3.4g 14%
Protein 0g 6.69g 13%
Vitamin B6 0mg 0.156mg 12%
Vitamin K 14.3µg 12%
Selenium 0µg 6.3µg 11%
Vitamin E 1.51mg 10%
Magnesium 0mg 40mg 10%
Zinc 0mg 0.96mg 9%
Calcium 0mg 77mg 8%
Vitamin B5 0mg 0.42mg 8%
Potassium 0mg 170mg 5%
Choline 5.9mg 1%
Fructose 0.99g 1%
Net carbs 0g 74.26g N/A
Sugar 24.85g N/A
Trans fat 0.055g N/A
Omega-3 - EPA 6.273g 0g N/A
Omega-3 - DHA 4.206g 0g N/A
Omega-3 - ALA 0.599g N/A
Omega-3 - DPA 0.619g 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
Fish oil 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
0%
Fish oil
32%
Graham cracker
Minerals Daily Need Coverage Score
0%
Fish oil
60%
Graham cracker

Comparison summary

Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 766mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 19.657g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $5)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 459mg)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 74)

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/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.