Salsa vs. Graham cracker — In-Depth Nutrition Comparison
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Differences between salsa and graham cracker
- Salsa has more vitamin A, while graham cracker has more phosphorus, vitamin B2, vitamin B3, iron, folate, vitamin B1, selenium, and copper.
- Graham cracker's daily need coverage for phosphorus is 22% higher.
- Graham cracker contains 275 times less vitamin A than salsa. Salsa contains 550IU of vitamin A, while graham cracker contains 2IU.
- The amount of saturated fat in salsa is lower.
The food types used in this comparison are USDA Commodity, salsa and Cookies, graham crackers, plain or honey (includes cinnamon).
Infographic
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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 PotassiumPotassium | +58.8% |
| Contains more MagnesiumMagnesium | +150% |
| Contains more CalciumCalcium | +541.7% |
| Contains more IronIron | +68.8% |
| Contains more CopperCopper | +77.1% |
| Contains more ZincZinc | +464.7% |
| Contains more PhosphorusPhosphorus | +516.7% |
| Contains more SeleniumSelenium | +1475% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +430% |
| Contains more Vitamin B2Vitamin B2 | +956.7% |
| Contains more Vitamin B3Vitamin B3 | +311% |
| Contains more FolateFolate | +378.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +2546% |
| Contains more ProteinProtein | +346% |
| Contains more FatsFats | +5200% |
| Contains more CarbsCarbs | +1009.4% |
~equal in
Other
~1.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 g
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 | -98.2% |
| Contains more Mono. FatMonounsaturated fat | +15581.3% |
| Contains more Poly. FatPolyunsaturated fat | +4935.5% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.019mg | 44% | |
| Polyunsaturated fat | 0.107g | 5.388g | 35% |
| Carbs | 7g | 77.66g | 24% |
| Phosphorus | 30mg | 185mg | 22% |
| Vitamin B2 | 0.03mg | 0.317mg | 22% |
| Vitamin B3 | 1.08mg | 4.439mg | 21% |
| Calories | 36kcal | 430kcal | 20% |
| Iron | 2.24mg | 3.78mg | 19% |
| Starch | 46.56g | 19% | |
| Folate | 19µg | 91µg | 18% |
| Vitamin B1 | 0.05mg | 0.265mg | 18% |
| Fats | 0.2g | 10.6g | 16% |
| Vitamin K | 14.3µg | 12% | |
| Selenium | 0.4µg | 6.3µg | 11% |
| Protein | 1.5g | 6.69g | 10% |
| Vitamin E | 1.51mg | 10% | |
| Fiber | 1.4g | 3.4g | 8% |
| Copper | 0.096mg | 0.17mg | 8% |
| Vitamin B5 | 0.42mg | 8% | |
| Calcium | 12mg | 77mg | 7% |
| Saturated fat | 0.029g | 1.633g | 7% |
| Zinc | 0.17mg | 0.96mg | 7% |
| Magnesium | 16mg | 40mg | 6% |
| Monounsaturated fat | 0.016g | 2.509g | 6% |
| Vitamin C | 4mg | 0mg | 4% |
| Vitamin A | 28µg | 0µg | 3% |
| Potassium | 270mg | 170mg | 3% |
| Sodium | 430mg | 459mg | 1% |
| Vitamin B6 | 0.149mg | 0.156mg | 1% |
| Fructose | 0.99g | 1% | |
| Choline | 5.9mg | 1% | |
| Net carbs | 5.6g | 74.26g | N/A |
| Sugar | 24.85g | N/A | |
| Trans fat | 0.055g | N/A | |
| Omega-3 - ALA | 0.599g | 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
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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
9%
32%
Minerals Daily Need Coverage Score
23%
60%
Comparison summary
Which food is lower in Sugar?
Salsa is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Salsa contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Salsa is lower in Saturated fat (difference - 1.604g)
Which food is lower in glycemic index?
Salsa is lower in glycemic index (difference - 74)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)