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  6. Tuna salad vs. Graham cracker

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

Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
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 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%
~equal in Potassium ~170mg
~equal in Phosphorus ~185mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
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 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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Graham cracker 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 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 +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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 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 more Mono. FatMonounsaturated fat +15.1%
Contains more Poly. FatPolyunsaturated fat +30.7%
~equal in Saturated fat ~1.633g

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.