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  6. Graham cracker vs. Salami

Graham cracker vs. Salami — In-Depth Nutrition Comparison

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Important differences between graham cracker and salami

  • Graham cracker has more iron and folate; however, salami has more vitamin B12, selenium, vitamin B6, copper, and zinc.
  • Salami's daily need coverage for vitamin B12 is 63% more.
  • Graham cracker has 30 times more folate than salami. Graham cracker has 91µg of folate, while salami has 3µg.
  • Graham cracker is lower in sodium.
  • Graham cracker has a higher glycemic index than salami.

The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Salami, cooked, beef, and pork.

Infographic

Graham cracker vs Salami 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%
Salami
Salami
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 4.5% 28% 59% 119% 80% 82% 227% 128% 171%
Contains more MagnesiumMagnesium +110.5%
Contains more CalciumCalcium +413.3%
Contains more IronIron +142.3%
Contains less SodiumSodium -73.6%
Contains more PotassiumPotassium +85.9%
Contains more CopperCopper +110%
Contains more ZincZinc +205.2%
Contains more SeleniumSelenium +396.8%
~equal in Phosphorus ~191mg
~equal in Manganese ~0.978mg

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%
Salami
Salami
8
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% 4.4% 15% 92% 82% 113% 72% 106% 190% 8% 2.3% 51%
Contains more Vitamin EVitamin E +586.4%
Contains more Vitamin KVitamin K +346.9%
Contains more FolateFolate +2933.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +38.5%
Contains more Vitamin B2Vitamin B2 +12.6%
Contains more Vitamin B3Vitamin B3 +36.4%
Contains more Vitamin B5Vitamin B5 +186%
Contains more Vitamin B6Vitamin B6 +194.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1484.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Salami DV% diff.
Vitamin B12 0µg 1.52µg 63%
Sodium 459mg 1740mg 56%
Selenium 6.3µg 31.3µg 45%
Saturated fat 1.633g 9.316g 35%
Cholesterol 0mg 89mg 30%
Protein 6.69g 21.85g 30%
Iron 3.78mg 1.56mg 28%
Carbs 77.66g 2.4g 25%
Fats 10.6g 25.9g 24%
Vitamin B6 0.156mg 0.459mg 23%
Monounsaturated fat 2.509g 11.127g 22%
Folate 91µg 3µg 22%
Copper 0.17mg 0.357mg 21%
Polyunsaturated fat 5.388g 2.529g 19%
Starch 46.56g 19%
Zinc 0.96mg 2.93mg 18%
Vitamin B5 0.42mg 1.201mg 16%
Choline 5.9mg 93.5mg 16%
Fiber 3.4g 0g 14%
Vitamin B3 4.439mg 6.053mg 10%
Vitamin E 1.51mg 0.22mg 9%
Vitamin K 14.3µg 3.2µg 9%
Vitamin B1 0.265mg 0.367mg 9%
Calcium 77mg 15mg 6%
Calories 430kcal 336kcal 5%
Vitamin D 0µg 1µg 5%
Magnesium 40mg 19mg 5%
Vitamin D 0IU 41IU 5%
Potassium 170mg 316mg 4%
Vitamin B2 0.317mg 0.357mg 3%
Manganese 1.019mg 0.978mg 2%
Fructose 0.99g 0g 1%
Phosphorus 185mg 191mg 1%
Net carbs 74.26g 2.4g N/A
Sugar 24.85g 0.96g N/A
Trans fat 0.055g 0.586g N/A
Tryptophan 0.114mg 0%
Threonine 0.521mg 0%
Isoleucine 0.675mg 0%
Leucine 0.929mg 0%
Lysine 1.107mg 0%
Methionine 0.301mg 0%
Phenylalanine 0.481mg 0%
Valine 0.668mg 0%
Histidine 0.359mg 0%
Omega-3 - ALA 0.599g 0.126g N/A
Omega-6 - Gamma-linoleic acid 0.024g 0g N/A
Omega-6 - Eicosadienoic acid 0.004g 0.084g N/A
Omega-6 - Linoleic acid 4.735g 2.104g 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
Salami
Salami
4
22% 26% 2% 45% 5%
Protein: 21.85 g
Fats: 25.9 g
Carbs: 2.4 g
Water: 45.19 g
Other: 4.66 g
Contains more CarbsCarbs +3135.8%
Contains more ProteinProtein +226.6%
Contains more FatsFats +144.3%
Contains more WaterWater +1233%
Contains more OtherOther +180.7%

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
Salami
Salami
1
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
Contains less Sat. FatSaturated fat -82.5%
Contains more Poly. FatPolyunsaturated fat +113%
Contains more Mono. FatMonounsaturated fat +343.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
65% 32%
Starch: 46.56 g
Sucrose: 22.82 g
Glucose: 1.04 g
Fructose: 0.99 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Salami
Salami
0
46% 54%
Starch: 0 g
Sucrose: 0.44 g
Glucose: 0.52 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +5086.4%
Contains more GlucoseGlucose +100%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/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.