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  6. Graham cracker vs. Fish oil

Graham cracker vs. Fish oil — In-Depth Nutrition Comparison

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Summary of differences between graham cracker and fish oil

  • The amount of iron, manganese, vitamin B3, phosphorus, vitamin B2, folate, and vitamin B1 in graham cracker is higher than in fish oil.
  • Fish oil covers your daily need for cholesterol, 255% more than graham cracker.
  • The amount of sodium in fish oil is lower.
  • Fish oil has a lower glycemic index. The glycemic index of fish oil 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 oil, herring.

Infographic

Graham cracker vs Fish oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Fish oil DV% diff.
Cholesterol 0mg 766mg 255%
Fats 10.6g 100g 138%
Monounsaturated fat 2.509g 56.564g 135%
Saturated fat 1.633g 21.29g 89%
Polyunsaturated fat 5.388g 15.604g 68%
Iron 3.78mg 0mg 47%
Manganese 1.019mg 0mg 44%
Vitamin B3 4.439mg 0mg 28%
Phosphorus 185mg 0mg 26%
Carbs 77.66g 0g 26%
Calories 430kcal 902kcal 24%
Vitamin B2 0.317mg 0mg 24%
Folate 91µg 0µg 23%
Vitamin B1 0.265mg 0mg 22%
Sodium 459mg 0mg 20%
Starch 46.56g 19%
Copper 0.17mg 0mg 19%
Fiber 3.4g 0g 14%
Protein 6.69g 0g 13%
Vitamin B6 0.156mg 0mg 12%
Vitamin K 14.3µg 12%
Selenium 6.3µg 0µg 11%
Vitamin E 1.51mg 10%
Magnesium 40mg 0mg 10%
Zinc 0.96mg 0mg 9%
Calcium 77mg 0mg 8%
Vitamin B5 0.42mg 0mg 8%
Potassium 170mg 0mg 5%
Choline 5.9mg 1%
Fructose 0.99g 1%
Net carbs 74.26g 0g N/A
Sugar 24.85g N/A
Trans fat 0.055g N/A
Omega-3 - EPA 0g 6.273g N/A
Omega-3 - DHA 0g 4.206g N/A
Omega-3 - ALA 0.599g N/A
Omega-3 - DPA 0g 0.619g 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +843.4%

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
23% 61% 17%
Saturated fat: Sat. Fat 21.29 g
Monounsaturated fat: Mono. Fat 56.564 g
Polyunsaturated fat: Poly. Fat 15.604 g
Contains less Sat. FatSaturated fat -92.3%
Contains more Mono. FatMonounsaturated fat +2154.4%
Contains more Poly. FatPolyunsaturated fat +189.6%

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/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.