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  6. Pacific saury raw vs. Graham cracker

Pacific saury raw vs. Graham cracker — In-Depth Nutrition Comparison

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A recap on differences between pacific saury raw and graham cracker

  • Pacific saury raw has more vitamin B12 and vitamin D; however, graham cracker is higher in iron, manganese, vitamin B2, folate, vitamin B1, fiber, and vitamin B3.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than graham cracker.
  • Pacific saury raw has less sodium.
  • The glycemic index of graham cracker is higher.

Food varieties used in this article are Fish, pike, northern, raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Pacific saury raw vs Graham cracker 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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%
Contains more PotassiumPotassium +52.4%
Contains more PhosphorusPhosphorus +18.9%
Contains less SodiumSodium -91.5%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +29%
Contains more CalciumCalcium +35.1%
Contains more IronIron +587.3%
Contains more CopperCopper +233.3%
Contains more ZincZinc +43.3%
Contains more ManganeseManganese +324.6%

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.
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +78.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1001.7%
Contains more Vitamin EVitamin E +655%
Contains more Vitamin B1Vitamin B1 +356.9%
Contains more Vitamin B2Vitamin B2 +403.2%
Contains more Vitamin B3Vitamin B3 +93%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin KVitamin K +14200%
Contains more FolateFolate +506.7%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Graham cracker DV% diff.
Vitamin B12 2µg 0µg 83%
Iron 0.55mg 3.78mg 40%
Polyunsaturated fat 0.202g 5.388g 35%
Manganese 0.24mg 1.019mg 34%
Carbs 0g 77.66g 26%
Protein 19.26g 6.69g 25%
Vitamin B2 0.063mg 0.317mg 20%
Starch 46.56g 19%
Folate 15µg 91µg 19%
Sodium 39mg 459mg 18%
Vitamin B1 0.058mg 0.265mg 17%
Calories 88kcal 430kcal 17%
Fats 0.69g 10.6g 15%
Fiber 0g 3.4g 14%
Copper 0.051mg 0.17mg 13%
Vitamin B3 2.3mg 4.439mg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin K 0.1µg 14.3µg 12%
Vitamin D 99IU 0IU 12%
Choline 65mg 5.9mg 11%
Selenium 12.6µg 6.3µg 11%
Vitamin E 0.2mg 1.51mg 9%
Saturated fat 0.118g 1.633g 7%
Vitamin B5 0.75mg 0.42mg 7%
Monounsaturated fat 0.157g 2.509g 6%
Phosphorus 220mg 185mg 5%
Vitamin C 3.8mg 0mg 4%
Zinc 0.67mg 0.96mg 3%
Vitamin B6 0.117mg 0.156mg 3%
Potassium 259mg 170mg 3%
Vitamin A 21µg 0µg 2%
Calcium 57mg 77mg 2%
Magnesium 31mg 40mg 2%
Fructose 0.99g 1%
Net carbs 0g 74.26g N/A
Sugar 0g 24.85g N/A
Trans fat 0.055g N/A
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - ALA 0.599g N/A
Omega-3 - DPA 0.014g 0g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +187.9%
Contains more WaterWater +2228%
Contains more FatsFats +1436.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +46.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +1498.1%
Contains more Poly. FatPolyunsaturated fat +2567.3%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/nutrients
  2. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.