Tuna salad vs. Graham cracker — In-Depth Nutrition Comparison
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Differences between tuna salad and graham cracker
- Tuna salad has more selenium, vitamin B12, and vitamin B3, while graham cracker has more manganese, iron, folate, vitamin B1, vitamin B2, fiber, and calcium.
- Tuna salad's daily need coverage for selenium is 63% higher.
The food types used in this comparison are Fish, tuna salad 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 less SodiumSodium | -12.4% |
| Contains more SeleniumSelenium | +554% |
| Contains more MagnesiumMagnesium | +110.5% |
| Contains more CalciumCalcium | +352.9% |
| Contains more IronIron | +278% |
| Contains more CopperCopper | +17.2% |
| Contains more ZincZinc | +71.4% |
| Contains more ManganeseManganese | +2447.5% |
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 B3Vitamin B3 | +50.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +754.8% |
| Contains more Vitamin B2Vitamin B2 | +352.9% |
| Contains more Vitamin B5Vitamin B5 | +61.5% |
| Contains more Vitamin B6Vitamin B6 | +92.6% |
| Contains more FolateFolate | +1037.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +139.8% |
| Contains more WaterWater | +1763.1% |
| Contains more OtherOther | +28.3% |
| Contains more FatsFats | +14.5% |
| Contains more CarbsCarbs | +725.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.544 g
Monounsaturated fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains more Mono. FatMonounsaturated fat | +15.1% |
| Contains more Poly. FatPolyunsaturated fat | +30.7% |
~equal in
Saturated fat
~1.633g
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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| Lower in Cholesterol |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 41.2µg | 6.3µg | 63% |
| Vitamin B12 | 1.2µg | 0µg | 50% |
| Manganese | 0.04mg | 1.019mg | 43% |
| Iron | 1mg | 3.78mg | 35% |
| Carbs | 9.41g | 77.66g | 23% |
| Folate | 8µg | 91µg | 21% |
| Vitamin B1 | 0.031mg | 0.265mg | 20% |
| Vitamin B2 | 0.07mg | 0.317mg | 19% |
| Starch | 46.56g | 19% | |
| Protein | 16.04g | 6.69g | 19% |
| Fiber | 0g | 3.4g | 14% |
| Vitamin B3 | 6.7mg | 4.439mg | 14% |
| Vitamin K | 14.3µg | 12% | |
| Calories | 187kcal | 430kcal | 12% |
| Vitamin E | 1.51mg | 10% | |
| Polyunsaturated fat | 4.122g | 5.388g | 8% |
| Vitamin B6 | 0.081mg | 0.156mg | 6% |
| Calcium | 17mg | 77mg | 6% |
| Magnesium | 19mg | 40mg | 5% |
| Zinc | 0.56mg | 0.96mg | 4% |
| Cholesterol | 13mg | 0mg | 4% |
| Vitamin B5 | 0.26mg | 0.42mg | 3% |
| Vitamin A | 24µg | 0µg | 3% |
| Copper | 0.145mg | 0.17mg | 3% |
| Vitamin C | 2.2mg | 0mg | 2% |
| Fats | 9.26g | 10.6g | 2% |
| Sodium | 402mg | 459mg | 2% |
| Fructose | 0.99g | 1% | |
| Phosphorus | 178mg | 185mg | 1% |
| Choline | 5.9mg | 1% | |
| Monounsaturated fat | 2.887g | 2.509g | 1% |
| Net carbs | 9.41g | 74.26g | N/A |
| Potassium | 178mg | 170mg | 0% |
| Sugar | 24.85g | N/A | |
| Trans fat | 0.055g | N/A | |
| Saturated fat | 1.544g | 1.633g | 0% |
| Tryptophan | 0.18mg | 0% | |
| Threonine | 0.701mg | 0% | |
| Isoleucine | 0.739mg | 0% | |
| Leucine | 1.293mg | 0% | |
| Lysine | 1.457mg | 0% | |
| Methionine | 0.47mg | 0% | |
| Phenylalanine | 0.626mg | 0% | |
| Valine | 0.824mg | 0% | |
| Histidine | 0.467mg | 0% | |
| Omega-3 - EPA | 0.014g | 0g | N/A |
| Omega-3 - DHA | 0.055g | 0g | 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
27%
32%
Minerals Daily Need Coverage Score
49%
60%
Comparison summary
Which food is lower in Sugar?
Tuna salad is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Tuna salad contains less Sodium (difference - 57mg)
Which food is lower in Saturated fat?
Tuna salad is lower in Saturated fat (difference - 0.089g)
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 13mg)
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 is cheaper?
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The foods are relatively equal in price ($)