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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
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
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

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
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
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
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Graham cracker Salami
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Salami
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Graham cracker
57%
Salami
Minerals Daily Need Coverage Score
60%
Graham cracker
91%
Salami

Comparison summary

Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 23.89g)
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 46)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 1281mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 7.683g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2.7)
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.

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.