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Graham cracker vs. Crab meat — In-Depth Nutrition Comparison

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Significant differences between graham cracker and crab meat

  • Graham cracker has more manganese, iron, vitamin B2, and vitamin B3; however, crab meat is richer in vitamin B12, copper, selenium, and zinc.
  • Crab meat covers your daily vitamin B12 needs 479% more than graham cracker.
  • Crab meat has 25 times less manganese than graham cracker. Graham cracker has 1.019mg of manganese, while crab meat has 0.04mg.
  • Graham cracker contains less sodium.
  • Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of crab meat is 0.

Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Crustaceans, crab, alaska king, cooked, moist heat.

Infographic

Graham cracker vs Crab meat 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more CalciumCalcium +30.5%
Contains more IronIron +397.4%
Contains less SodiumSodium -57.2%
Contains more ManganeseManganese +2447.5%
Contains more MagnesiumMagnesium +57.5%
Contains more PotassiumPotassium +54.1%
Contains more CopperCopper +595.3%
Contains more ZincZinc +693.8%
Contains more PhosphorusPhosphorus +51.4%
Contains more SeleniumSelenium +534.9%

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +476.4%
Contains more Vitamin B3Vitamin B3 +231.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +78.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more FatsFats +588.3%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +189.2%
Contains more WaterWater +2187.6%
~equal in Other ~1.56g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains more Mono. FatMonounsaturated fat +1256.2%
Contains more Poly. FatPolyunsaturated fat +905.2%
Contains less Sat. FatSaturated fat -91.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Graham cracker Crab meat DV% diff.
Vitamin B12 0µg 11.5µg 479%
Copper 0.17mg 1.182mg 112%
Selenium 6.3µg 40µg 61%
Zinc 0.96mg 7.62mg 61%
Manganese 1.019mg 0.04mg 43%
Iron 3.78mg 0.76mg 38%
Polyunsaturated fat 5.388g 0.536g 32%
Sodium 459mg 1072mg 27%
Carbs 77.66g 0g 26%
Protein 6.69g 19.35g 25%
Vitamin B2 0.317mg 0.055mg 20%
Vitamin B3 4.439mg 1.34mg 19%
Starch 46.56g 19%
Cholesterol 0mg 53mg 18%
Vitamin B1 0.265mg 0.053mg 18%
Calories 430kcal 97kcal 17%
Fats 10.6g 1.54g 14%
Fiber 3.4g 0g 14%
Phosphorus 185mg 280mg 14%
Vitamin K 14.3µg 12%
Folate 91µg 51µg 10%
Vitamin E 1.51mg 10%
Vitamin C 0mg 7.6mg 8%
Saturated fat 1.633g 0.133g 7%
Monounsaturated fat 2.509g 0.185g 6%
Magnesium 40mg 63mg 5%
Potassium 170mg 262mg 3%
Vitamin B6 0.156mg 0.18mg 2%
Calcium 77mg 59mg 2%
Fructose 0.99g 1%
Choline 5.9mg 1%
Vitamin A 0µg 9µg 1%
Net carbs 74.26g 0g N/A
Sugar 24.85g N/A
Vitamin B5 0.42mg 0.4mg 0%
Trans fat 0.055g N/A
Tryptophan 0.269mg 0%
Threonine 0.783mg 0%
Isoleucine 0.938mg 0%
Leucine 1.536mg 0%
Lysine 1.684mg 0%
Methionine 0.545mg 0%
Phenylalanine 0.817mg 0%
Valine 0.91mg 0%
Histidine 0.393mg 0%
Omega-3 - EPA 0g 0.295g N/A
Omega-3 - DHA 0g 0.118g N/A
Omega-3 - ALA 0.599g N/A
Omega-3 - DPA 0g 0.031g 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
Graham cracker Crab meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
32%
Graham cracker
125%
Crab meat
Minerals Daily Need Coverage Score
60%
Graham cracker
120%
Crab meat

Comparison summary

Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 613mg)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $12)
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 24.85g)
Which food is lower in Saturated fat?
Crab meat
Crab meat is lower in Saturated fat (difference - 1.5g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 74)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.