Graham cracker vs. Roe — In-Depth Nutrition Comparison
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Significant differences between graham cracker and roe
- Graham cracker has more manganese and iron; however, roe is richer in vitamin B12, selenium, vitamin B2, phosphorus, vitamin C, and vitamin B5.
- Roe covers your daily vitamin B12 needs 481% more than graham cracker.
- Roe has 78 times less manganese than graham cracker. Graham cracker has 1.019mg of manganese, while roe has 0.013mg.
- Roe contains less sodium.
- Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of roe is 27.
Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Fish, roe, mixed species, cooked, dry heat.
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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 MagnesiumMagnesium | +53.8% |
| Contains more CalciumCalcium | +175% |
| Contains more IronIron | +390.9% |
| Contains more CopperCopper | +32.8% |
| Contains more ManganeseManganese | +7738.5% |
| Contains more PotassiumPotassium | +66.5% |
| Contains more ZincZinc | +33.3% |
| Contains more PhosphorusPhosphorus | +178.4% |
| Contains less SodiumSodium | -74.5% |
| Contains more SeleniumSelenium | +720.6% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +102.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +199.4% |
| Contains more Vitamin B5Vitamin B5 | +174.8% |
| Contains more Vitamin B6Vitamin B6 | +18.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 11.54µg | 481% |
| Cholesterol | 0mg | 479mg | 160% |
| Selenium | 6.3µg | 51.7µg | 83% |
| Vitamin B2 | 0.317mg | 0.949mg | 49% |
| Phosphorus | 185mg | 515mg | 47% |
| Protein | 6.69g | 28.62g | 44% |
| Manganese | 1.019mg | 0.013mg | 44% |
| Iron | 3.78mg | 0.77mg | 38% |
| Carbs | 77.66g | 1.92g | 25% |
| Starch | 46.56g | 19% | |
| Vitamin C | 0mg | 16.4mg | 18% |
| Sodium | 459mg | 117mg | 15% |
| Vitamin B5 | 0.42mg | 1.154mg | 15% |
| Vitamin B3 | 4.439mg | 2.192mg | 14% |
| Fiber | 3.4g | 0g | 14% |
| Polyunsaturated fat | 5.388g | 3.404g | 13% |
| Vitamin K | 14.3µg | 12% | |
| Calories | 430kcal | 204kcal | 11% |
| Vitamin A | 0µg | 91µg | 10% |
| Vitamin E | 1.51mg | 10% | |
| Calcium | 77mg | 28mg | 5% |
| Copper | 0.17mg | 0.128mg | 5% |
| Fats | 10.6g | 8.23g | 4% |
| Zinc | 0.96mg | 1.28mg | 3% |
| Potassium | 170mg | 283mg | 3% |
| Magnesium | 40mg | 26mg | 3% |
| Vitamin B6 | 0.156mg | 0.185mg | 2% |
| Vitamin B1 | 0.265mg | 0.277mg | 1% |
| Fructose | 0.99g | 1% | |
| Choline | 5.9mg | 1% | |
| Saturated fat | 1.633g | 1.866g | 1% |
| Monounsaturated fat | 2.509g | 2.129g | 1% |
| Net carbs | 74.26g | 1.92g | N/A |
| Sugar | 24.85g | N/A | |
| Folate | 91µg | 92µg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.375mg | 0% | |
| Threonine | 1.305mg | 0% | |
| Isoleucine | 1.465mg | 0% | |
| Leucine | 2.509mg | 0% | |
| Lysine | 2.179mg | 0% | |
| Methionine | 0.71mg | 0% | |
| Phenylalanine | 1.401mg | 0% | |
| Valine | 1.676mg | 0% | |
| Histidine | 0.778mg | 0% | |
| Omega-3 - EPA | 0g | 1.26g | N/A |
| Omega-3 - DHA | 0g | 1.747g | N/A |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-3 - DPA | 0g | 0.105g | 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:
28.62 g
Fats:
8.23 g
Carbs:
1.92 g
Water:
58.63 g
Other:
2.6 g
| Contains more FatsFats | +28.8% |
| Contains more CarbsCarbs | +3944.8% |
| Contains more ProteinProtein | +327.8% |
| Contains more WaterWater | +1629.5% |
| Contains more OtherOther | +56.6% |
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
1.866 g
Monounsaturated fat:
Mono. Fat
2.129 g
Polyunsaturated fat:
Poly. Fat
3.404 g
| Contains less Sat. FatSaturated fat | -12.5% |
| Contains more Mono. FatMonounsaturated fat | +17.8% |
| Contains more Poly. FatPolyunsaturated fat | +58.3% |
