Sardine vs. Graham cracker — In-Depth Nutrition Comparison
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Differences between sardine and graham cracker
- Sardine has more vitamin B12, selenium, phosphorus, vitamin D, and calcium, while graham cracker has more manganese, folate, vitamin B1, and fiber.
- Sardine's daily need coverage for vitamin B12 is 373% higher.
- Sardine has a lower glycemic index. The glycemic index of sardine is 0, while the glycemic index of graham cracker is 74.
The food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cookies, graham crackers, plain or honey (includes cinnamon).
Infographic
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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.
| Contains more CalciumCalcium | +396.1% |
| Contains more PotassiumPotassium | +133.5% |
| Contains more ZincZinc | +36.5% |
| Contains more PhosphorusPhosphorus | +164.9% |
| Contains less SodiumSodium | -33.1% |
| Contains more SeleniumSelenium | +736.5% |
| Contains more IronIron | +29.5% |
| Contains more ManganeseManganese | +843.5% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +35.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +18.2% |
| Contains more Vitamin B5Vitamin B5 | +52.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1171.2% |
| Contains more Vitamin B1Vitamin B1 | +231.3% |
| Contains more Vitamin B2Vitamin B2 | +39.6% |
| Contains more Vitamin KVitamin K | +450% |
| Contains more FolateFolate | +810% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +268% |
| Contains more WaterWater | +1658.4% |
| Contains more OtherOther | +160.2% |
| Contains more CarbsCarbs | +∞% |
~equal in
Fats
~10.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.528 g
Monounsaturated fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
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 | +54.2% |
~equal in
Saturated fat
~1.633g
~equal in
Polyunsaturated fat
~5.388g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 8.94µg | 0µg | 373% |
| Selenium | 52.7µg | 6.3µg | 84% |
| Cholesterol | 142mg | 0mg | 47% |
| Phosphorus | 490mg | 185mg | 44% |
| Manganese | 0.108mg | 1.019mg | 40% |
| Protein | 24.62g | 6.69g | 36% |
| Calcium | 382mg | 77mg | 31% |
| Carbs | 0g | 77.66g | 26% |
| Vitamin D | 4.8µg | 0µg | 24% |
| Vitamin D | 193IU | 0IU | 24% |
| Folate | 10µg | 91µg | 20% |
| Starch | 46.56g | 19% | |
| Vitamin B1 | 0.08mg | 0.265mg | 15% |
| Fiber | 0g | 3.4g | 14% |
| Choline | 75mg | 5.9mg | 13% |
| Iron | 2.92mg | 3.78mg | 11% |
| Calories | 208kcal | 430kcal | 11% |
| Vitamin K | 2.6µg | 14.3µg | 10% |
| Potassium | 397mg | 170mg | 7% |
| Sodium | 307mg | 459mg | 7% |
| Vitamin B2 | 0.227mg | 0.317mg | 7% |
| Vitamin B3 | 5.245mg | 4.439mg | 5% |
| Vitamin B5 | 0.642mg | 0.42mg | 4% |
| Vitamin A | 32µg | 0µg | 4% |
| Vitamin E | 2.04mg | 1.51mg | 4% |
| Zinc | 1.31mg | 0.96mg | 3% |
| Monounsaturated fat | 3.869g | 2.509g | 3% |
| Copper | 0.186mg | 0.17mg | 2% |
| Polyunsaturated fat | 5.148g | 5.388g | 2% |
| Fructose | 0.99g | 1% | |
| Vitamin B6 | 0.167mg | 0.156mg | 1% |
| Fats | 11.45g | 10.6g | 1% |
| Net carbs | 0g | 74.26g | N/A |
| Magnesium | 39mg | 40mg | 0% |
| Sugar | 0g | 24.85g | N/A |
| Trans fat | 0.055g | N/A | |
| Saturated fat | 1.528g | 1.633g | 0% |
| Tryptophan | 0.276mg | 0% | |
| Threonine | 1.079mg | 0% | |
| Isoleucine | 1.134mg | 0% | |
| Leucine | 2.001mg | 0% | |
| Lysine | 2.26mg | 0% | |
| Methionine | 0.729mg | 0% | |
| Phenylalanine | 0.961mg | 0% | |
| Valine | 1.268mg | 0% | |
| Histidine | 0.725mg | 0% | |
| Omega-3 - EPA | 0.473g | 0g | N/A |
| Omega-3 - DHA | 0.509g | 0g | N/A |
| Omega-3 - ALA | 0.599g | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
119%
32%
Minerals Daily Need Coverage Score
94%
60%
Comparison summary
Which food is lower in Sugar?
Sardine is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Sardine contains less Sodium (difference - 152mg)
Which food is lower in Saturated fat?
Sardine is lower in Saturated fat (difference - 0.105g)
Which food is lower in glycemic index?
Sardine is lower in glycemic index (difference - 74)
Which food is richer in vitamins?
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 142mg)
Which food is cheaper?
Graham cracker is cheaper (difference - $7)
Which food is richer in minerals?
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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.