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.
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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 | +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% |
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 | +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% |
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:
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
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
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
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
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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
57%
Minerals Daily Need Coverage Score
60%
91%
Comparison summary
Which food is lower in Sugar?
Salami is lower in Sugar (difference - 23.89g)
Which food is lower in glycemic index?
Salami is lower in glycemic index (difference - 46)
Which food is richer in vitamins?
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 1281mg)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 7.683g)
Which food is cheaper?
Graham cracker is cheaper (difference - $2.7)
Which food is richer in minerals?
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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.