Graham cracker vs. Mackerel — In-Depth Nutrition Comparison
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Summary of differences between graham cracker and mackerel
- Graham cracker has more iron, vitamin B1, and folate, while mackerel has more vitamin B12, vitamin D, selenium, and vitamin B6.
- Mackerel covers your daily need for vitamin B12, 500% more than graham cracker.
- Graham cracker contains 13 times more vitamin B1 than mackerel. While graham cracker contains 0.265mg of vitamin B1, mackerel contains only 0.02mg.
- The amount of saturated fat in graham cracker is lower.
- Mackerel has a lower glycemic index. The glycemic index of mackerel is 0, while the glycemic index of graham cracker is 74.
These are the specific foods used in this comparison Cookies, graham crackers, plain or honey (includes cinnamon) and Fish, mackerel, salted.
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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 | +16.7% |
| Contains more IronIron | +170% |
| Contains more CopperCopper | +70% |
| Contains less SodiumSodium | -89.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +205.9% |
| Contains more ZincZinc | +14.6% |
| Contains more PhosphorusPhosphorus | +37.3% |
| Contains more SeleniumSelenium | +1065.1% |
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 | +1225% |
| Contains more Vitamin B2Vitamin B2 | +66.8% |
| Contains more Vitamin B3Vitamin B3 | +34.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +83.3% |
| Contains more FolateFolate | +506.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +57.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B6Vitamin B6 | +162.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1622% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 12µg | 500% |
| Sodium | 459mg | 4450mg | 174% |
| Vitamin D | 0IU | 1006IU | 126% |
| Vitamin D | 0µg | 25.2µg | 126% |
| Selenium | 6.3µg | 73.4µg | 122% |
| Manganese | 1.019mg | 44% | |
| Cholesterol | 0mg | 95mg | 32% |
| Iron | 3.78mg | 1.4mg | 30% |
| Carbs | 77.66g | 0g | 26% |
| Saturated fat | 1.633g | 7.148g | 25% |
| Protein | 6.69g | 18.5g | 24% |
| Fats | 10.6g | 25.1g | 22% |
| Vitamin B6 | 0.156mg | 0.41mg | 20% |
| Vitamin B1 | 0.265mg | 0.02mg | 20% |
| Folate | 91µg | 15µg | 19% |
| Starch | 46.56g | 19% | |
| Choline | 5.9mg | 101.6mg | 17% |
| Monounsaturated fat | 2.509g | 8.32g | 15% |
| Fiber | 3.4g | 0g | 14% |
| Phosphorus | 185mg | 254mg | 10% |
| Potassium | 170mg | 520mg | 10% |
| Vitamin B2 | 0.317mg | 0.19mg | 10% |
| Vitamin B5 | 0.42mg | 8% | |
| Copper | 0.17mg | 0.1mg | 8% |
| Vitamin B3 | 4.439mg | 3.3mg | 7% |
| Calories | 430kcal | 305kcal | 6% |
| Vitamin E | 1.51mg | 2.38mg | 6% |
| Magnesium | 40mg | 60mg | 5% |
| Vitamin A | 0µg | 47µg | 5% |
| Polyunsaturated fat | 5.388g | 6.21g | 5% |
| Vitamin K | 14.3µg | 7.8µg | 5% |
| Calcium | 77mg | 66mg | 1% |
| Zinc | 0.96mg | 1.1mg | 1% |
| Fructose | 0.99g | 1% | |
| Net carbs | 74.26g | 0g | N/A |
| Sugar | 24.85g | 0g | N/A |
| Trans fat | 0.055g | N/A | |
| Omega-3 - EPA | 0g | 1.619g | N/A |
| Omega-3 - DHA | 0g | 2.965g | N/A |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-3 - DPA | 0g | 0.391g | 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:
18.5 g
Fats:
25.1 g
Carbs:
0 g
Water:
43 g
Other:
13.4 g
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +176.5% |
| Contains more FatsFats | +136.8% |
| Contains more WaterWater | +1168.4% |
| Contains more OtherOther | +707.2% |
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
7.148 g
Monounsaturated fat:
Mono. Fat
8.32 g
Polyunsaturated fat:
Poly. Fat
6.21 g
| Contains less Sat. FatSaturated fat | -77.2% |
| Contains more Mono. FatMonounsaturated fat | +231.6% |
| Contains more Poly. FatPolyunsaturated fat | +15.3% |