Graham cracker vs. Sardines — In-Depth Nutrition Comparison
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Differences between graham cracker and sardines
- Graham cracker has more manganese, folate, vitamin B1, and fiber, while sardines have more vitamin B12, selenium, phosphorus, vitamin D, and calcium.
- Sardines' daily need coverage for vitamin B12 is 373% higher.
- Sardines have a lower glycemic index. The glycemic index of sardines is 0, while the glycemic index of graham cracker is 74.
The food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
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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 IronIron | +29.5% |
| Contains more ManganeseManganese | +843.5% |
| Contains more CalciumCalcium | +396.1% |
| Contains more PotassiumPotassium | +133.5% |
| Contains more ZincZinc | +36.5% |
| Contains more PhosphorusPhosphorus | +164.9% |
| Contains less SodiumSodium | -33.1% |
| Contains more SeleniumSelenium | +736.5% |
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 | +231.3% |
| Contains more Vitamin B2Vitamin B2 | +39.6% |
| Contains more Vitamin KVitamin K | +450% |
| Contains more FolateFolate | +810% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +35.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +18.2% |
| Contains more Vitamin B5Vitamin B5 | +52.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1171.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 8.94µg | 373% |
| Selenium | 6.3µg | 52.7µg | 84% |
| Cholesterol | 0mg | 142mg | 47% |
| Phosphorus | 185mg | 490mg | 44% |
| Manganese | 1.019mg | 0.108mg | 40% |
| Protein | 6.69g | 24.62g | 36% |
| Calcium | 77mg | 382mg | 31% |
| Carbs | 77.66g | 0g | 26% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Vitamin D | 0IU | 193IU | 24% |
| Folate | 91µg | 10µg | 20% |
| Starch | 46.56g | 19% | |
| Vitamin B1 | 0.265mg | 0.08mg | 15% |
| Fiber | 3.4g | 0g | 14% |
| Choline | 5.9mg | 75mg | 13% |
| Iron | 3.78mg | 2.92mg | 11% |
| Calories | 430kcal | 208kcal | 11% |
| Vitamin K | 14.3µg | 2.6µg | 10% |
| Potassium | 170mg | 397mg | 7% |
| Sodium | 459mg | 307mg | 7% |
| Vitamin B2 | 0.317mg | 0.227mg | 7% |
| Vitamin B3 | 4.439mg | 5.245mg | 5% |
| Vitamin B5 | 0.42mg | 0.642mg | 4% |
| Vitamin A | 0µg | 32µg | 4% |
| Vitamin E | 1.51mg | 2.04mg | 4% |
| Zinc | 0.96mg | 1.31mg | 3% |
| Monounsaturated fat | 2.509g | 3.869g | 3% |
| Copper | 0.17mg | 0.186mg | 2% |
| Polyunsaturated fat | 5.388g | 5.148g | 2% |
| Fructose | 0.99g | 1% | |
| Vitamin B6 | 0.156mg | 0.167mg | 1% |
| Fats | 10.6g | 11.45g | 1% |
| Net carbs | 74.26g | 0g | N/A |
| Magnesium | 40mg | 39mg | 0% |
| Sugar | 24.85g | 0g | N/A |
| Trans fat | 0.055g | N/A | |
| Saturated fat | 1.633g | 1.528g | 0% |
| Tryptophan | 0.276mg | 0% | |
| Threonine | 1.079mg | 0% | |
| Isoleucine | 1.134mg | 0% | |
| Leucine | 2.001mg | 0% | |
| Lysine | 2.26mg | 0% | |
| Methionine | 0.729mg | 0% | |
| Phenylalanine | 0.961mg | 0% | |
| Valine | 1.268mg | 0% | |
| Histidine | 0.725mg | 0% | |
| Omega-3 - EPA | 0g | 0.473g | N/A |
| Omega-3 - DHA | 0g | 0.509g | N/A |
| Omega-3 - ALA | 0.599g | 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:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +268% |
| Contains more WaterWater | +1658.4% |
| Contains more OtherOther | +160.2% |
~equal in
Fats
~11.45g
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
1.528 g
Monounsaturated fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
| Contains more Mono. FatMonounsaturated fat | +54.2% |
~equal in
Saturated fat
~1.528g
~equal in
Polyunsaturated fat
~5.148g
