Graham cracker vs. Caviar — In-Depth Nutrition Comparison
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A recap on differences between graham cracker and caviar
- Graham cracker has more manganese and vitamin B3; however, caviar is higher in vitamin B12, selenium, iron, choline, magnesium, and vitamin B5.
- Caviar covers your daily vitamin B12 needs 833% more than graham cracker.
- Caviar contains 37 times less vitamin B3 than graham cracker. Graham cracker contains 4.439mg of vitamin B3, while caviar contains 0.12mg.
- Graham cracker has less sodium.
- The glycemic index of graham cracker is higher.
Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Fish, caviar, black, and red, granular.
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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 CopperCopper | +54.5% |
| Contains less SodiumSodium | -69.4% |
| Contains more ManganeseManganese | +1938% |
| Contains more MagnesiumMagnesium | +650% |
| Contains more CalciumCalcium | +257.1% |
| Contains more IronIron | +214.3% |
| Contains more PhosphorusPhosphorus | +92.4% |
| Contains more SeleniumSelenium | +939.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +39.5% |
| Contains more Vitamin B3Vitamin B3 | +3599.2% |
| Contains more Vitamin KVitamin K | +2283.3% |
| Contains more FolateFolate | +82% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +25.2% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +95.6% |
| Contains more Vitamin B5Vitamin B5 | +733.3% |
| Contains more Vitamin B6Vitamin B6 | +105.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +8220.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 20µg | 833% |
| Cholesterol | 0mg | 588mg | 196% |
| Selenium | 6.3µg | 65.5µg | 108% |
| Iron | 3.78mg | 11.88mg | 101% |
| Choline | 5.9mg | 490.9mg | 88% |
| Vitamin B5 | 0.42mg | 3.5mg | 62% |
| Magnesium | 40mg | 300mg | 62% |
| Sodium | 459mg | 1500mg | 45% |
| Manganese | 1.019mg | 0.05mg | 42% |
| Protein | 6.69g | 24.6g | 36% |
| Vitamin A | 0µg | 271µg | 30% |
| Vitamin B3 | 4.439mg | 0.12mg | 27% |
| Carbs | 77.66g | 4g | 25% |
| Phosphorus | 185mg | 356mg | 24% |
| Vitamin B2 | 0.317mg | 0.62mg | 23% |
| Calcium | 77mg | 275mg | 20% |
| Starch | 46.56g | 19% | |
| Vitamin D | 0IU | 117IU | 15% |
| Vitamin D | 0µg | 2.9µg | 15% |
| Fiber | 3.4g | 0g | 14% |
| Polyunsaturated fat | 5.388g | 7.405g | 13% |
| Vitamin B6 | 0.156mg | 0.32mg | 13% |
| Saturated fat | 1.633g | 4.06g | 11% |
| Vitamin K | 14.3µg | 0.6µg | 11% |
| Fats | 10.6g | 17.9g | 11% |
| Folate | 91µg | 50µg | 10% |
| Calories | 430kcal | 264kcal | 8% |
| Copper | 0.17mg | 0.11mg | 7% |
| Vitamin B1 | 0.265mg | 0.19mg | 6% |
| Monounsaturated fat | 2.509g | 4.631g | 5% |
| Vitamin E | 1.51mg | 1.89mg | 3% |
| Fructose | 0.99g | 1% | |
| Net carbs | 74.26g | 4g | N/A |
| Potassium | 170mg | 181mg | 0% |
| Sugar | 24.85g | 0g | N/A |
| Zinc | 0.96mg | 0.95mg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.323mg | 0% | |
| Threonine | 1.263mg | 0% | |
| Isoleucine | 1.035mg | 0% | |
| Leucine | 2.133mg | 0% | |
| Lysine | 1.834mg | 0% | |
| Methionine | 0.646mg | 0% | |
| Phenylalanine | 1.071mg | 0% | |
| Valine | 1.263mg | 0% | |
| Histidine | 0.649mg | 0% | |
| Omega-3 - EPA | 0g | 2.741g | N/A |
| Omega-3 - DHA | 0g | 3.8g | N/A |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-3 - DPA | 0g | 0.229g | 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
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
24.6 g
Fats:
17.9 g
Carbs:
4 g
Water:
47.5 g
Other:
6 g
| Contains more CarbsCarbs | +1841.5% |
| Contains more ProteinProtein | +267.7% |
| Contains more FatsFats | +68.9% |
| Contains more WaterWater | +1301.2% |
| Contains more OtherOther | +261.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated fat:
Sat. Fat
4.06 g
Monounsaturated fat:
Mono. Fat
4.631 g
Polyunsaturated fat:
Poly. Fat
7.405 g
| Contains less Sat. FatSaturated fat | -59.8% |
| Contains more Mono. FatMonounsaturated fat | +84.6% |
| Contains more Poly. FatPolyunsaturated fat | +37.4% |
