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  6. Graham cracker vs. Salmon raw

Graham cracker vs. Salmon raw — In-Depth Nutrition Comparison

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How are graham cracker and salmon raw different?

  • Graham cracker is higher in manganese, iron, and folate; however, salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B5, and vitamin B3.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.
  • Graham cracker contains 64 times more manganese than salmon raw. While graham cracker contains 1.019mg of manganese, salmon raw contains only 0.016mg.
  • Salmon raw has less sodium.
  • Salmon raw has a lower glycemic index (0) than graham cracker (74).

Cookies, graham crackers, plain or honey (includes cinnamon) and Fish, salmon, Atlantic, wild, raw are the varieties used in this article.

Infographic

Graham cracker vs Salmon raw 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.
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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +37.9%
Contains more CalciumCalcium +541.7%
Contains more IronIron +372.5%
Contains more ZincZinc +50%
Contains more ManganeseManganese +6268.8%
Contains more PotassiumPotassium +188.2%
Contains more CopperCopper +47.1%
Contains less SodiumSodium -90.4%
Contains more SeleniumSelenium +479.4%
~equal in Phosphorus ~200mg

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +17.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +264%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +19.9%
Contains more Vitamin B3Vitamin B3 +77.1%
Contains more Vitamin B5Vitamin B5 +296.2%
Contains more Vitamin B6Vitamin B6 +424.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Graham cracker Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 6.3µg 36.5µg 55%
Vitamin B6 0.156mg 0.818mg 51%
Manganese 1.019mg 0.016mg 44%
Iron 3.78mg 0.8mg 37%
Carbs 77.66g 0g 26%
Protein 6.69g 19.84g 26%
Vitamin B5 0.42mg 1.664mg 25%
Vitamin B3 4.439mg 7.86mg 21%
Starch 46.56g 19%
Polyunsaturated fat 5.388g 2.539g 19%
Cholesterol 0mg 55mg 18%
Sodium 459mg 44mg 18%
Folate 91µg 25µg 17%
Calories 430kcal 142kcal 14%
Fiber 3.4g 0g 14%
Vitamin K 14.3µg 12%
Vitamin E 1.51mg 10%
Copper 0.17mg 0.25mg 9%
Potassium 170mg 490mg 9%
Fats 10.6g 6.34g 7%
Calcium 77mg 12mg 7%
Vitamin B2 0.317mg 0.38mg 5%
Zinc 0.96mg 0.64mg 3%
Vitamin B1 0.265mg 0.226mg 3%
Saturated fat 1.633g 0.981g 3%
Magnesium 40mg 29mg 3%
Phosphorus 185mg 200mg 2%
Fructose 0.99g 1%
Choline 5.9mg 1%
Monounsaturated fat 2.509g 2.103g 1%
Vitamin A 0µg 12µg 1%
Net carbs 74.26g 0g N/A
Sugar 24.85g N/A
Trans fat 0.055g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - ALA 0.599g N/A
Omega-3 - DPA 0g 0.287g 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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +67.2%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +196.6%
Contains more WaterWater +1920.6%
Contains more OtherOther +220.5%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +19.3%
Contains more Poly. FatPolyunsaturated fat +112.2%
Contains less Sat. FatSaturated fat -39.9%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.