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  6. Smoked salmon vs. Graham cracker

Smoked salmon vs. Graham cracker — In-Depth Nutrition Comparison

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Significant differences between smoked salmon and graham cracker

  • Smoked salmon has more vitamin B12, vitamin D, selenium, and choline; however, graham cracker is richer in manganese, iron, folate, vitamin B1, vitamin B2, and fiber.
  • Smoked salmon covers your daily vitamin B12 needs 136% more than graham cracker.
  • Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of smoked salmon is 0.

Specific food types used in this comparison are Fish, salmon, chinook, smoked and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
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 CopperCopper +35.3%
Contains more SeleniumSelenium +414.3%
Contains more MagnesiumMagnesium +122.2%
Contains more CalciumCalcium +600%
Contains more IronIron +344.7%
Contains more ZincZinc +209.7%
Contains more PhosphorusPhosphorus +12.8%
Contains less SodiumSodium -31.7%
Contains more ManganeseManganese +5894.1%
~equal in Potassium ~170mg

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +107.1%
Contains more Vitamin B6Vitamin B6 +78.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1408.5%
Contains more Vitamin EVitamin E +11.9%
Contains more Vitamin B1Vitamin B1 +1052.2%
Contains more Vitamin B2Vitamin B2 +213.9%
Contains more Vitamin KVitamin K +14200%
Contains more FolateFolate +4450%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~4.439mg

All nutrients comparison - raw data values

Nutrient Smoked salmon Graham cracker DV% diff.
Vitamin B12 3.26µg 0µg 136%
Vitamin D 685IU 0IU 86%
Vitamin D 17.1µg 0µg 86%
Selenium 32.4µg 6.3µg 47%
Manganese 0.017mg 1.019mg 44%
Iron 0.85mg 3.78mg 37%
Polyunsaturated fat 0.995g 5.388g 29%
Carbs 0g 77.66g 26%
Protein 18.28g 6.69g 23%
Folate 2µg 91µg 22%
Vitamin B1 0.023mg 0.265mg 20%
Starch 46.56g 19%
Vitamin B2 0.101mg 0.317mg 17%
Calories 117kcal 430kcal 16%
Choline 89mg 5.9mg 15%
Fiber 0g 3.4g 14%
Vitamin K 0.1µg 14.3µg 12%
Fats 4.32g 10.6g 10%
Vitamin B6 0.278mg 0.156mg 9%
Vitamin B5 0.87mg 0.42mg 9%
Sodium 672mg 459mg 9%
Cholesterol 23mg 0mg 8%
Copper 0.23mg 0.17mg 7%
Calcium 11mg 77mg 7%
Zinc 0.31mg 0.96mg 6%
Magnesium 18mg 40mg 5%
Vitamin A 26µg 0µg 3%
Phosphorus 164mg 185mg 3%
Saturated fat 0.929g 1.633g 3%
Vitamin B3 4.72mg 4.439mg 2%
Monounsaturated fat 2.023g 2.509g 1%
Vitamin E 1.35mg 1.51mg 1%
Fructose 0.99g 1%
Net carbs 0g 74.26g N/A
Potassium 175mg 170mg 0%
Sugar 0g 24.85g N/A
Trans fat 0.055g N/A
Tryptophan 0.205mg 0%
Threonine 0.801mg 0%
Isoleucine 0.842mg 0%
Leucine 1.486mg 0%
Lysine 1.679mg 0%
Methionine 0.541mg 0%
Phenylalanine 0.714mg 0%
Valine 0.942mg 0%
Histidine 0.538mg 0%
Omega-3 - EPA 0.183g 0g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - ALA 0.599g N/A
Omega-3 - DPA 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 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 +173.2%
Contains more WaterWater +2023.9%
Contains more OtherOther +225.3%
Contains more FatsFats +145.4%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 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 -43.1%
Contains more Mono. FatMonounsaturated fat +24%
Contains more Poly. FatPolyunsaturated fat +441.5%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.