Graham cracker vs. Roe — In-Depth Nutrition Comparison
Compare
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.
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.
| 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 | +∞% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
157%
Minerals Daily Need Coverage Score
60%
68%
Comparison summary
Which food is lower in Sugar?
Roe is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Roe contains less Sodium (difference - 342mg)
Which food is lower in glycemic index?
Roe is lower in glycemic index (difference - 47)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 479mg)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 0.233g)
Which food is cheaper?
Graham cracker is cheaper (difference - $100)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.