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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.
Tuna salad
Tuna salad
3
:
7
Graham cracker
Graham cracker
Contains less Sodium -12.4%
Contains more Selenium +554%
Contains more Calcium +352.9%
Contains more Iron +278%
Contains more Magnesium +110.5%
Contains more Zinc +71.4%
Contains more Copper +17.2%
Contains more Manganese +2447.5%
Equal in Phosphorus - 185
Equal in Potassium - 170
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Graham cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Contains less Sodium -12.4%
Contains more Selenium +554%
Contains more Calcium +352.9%
Contains more Iron +278%
Contains more Magnesium +110.5%
Contains more Zinc +71.4%
Contains more Copper +17.2%
Contains more Manganese +2447.5%
Equal in Phosphorus - 185
Equal in Potassium - 170

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.
Tuna salad
Tuna salad
4
:
8
Graham cracker
Graham cracker
Contains more Vitamin A +4750%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +50.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +754.8%
Contains more Vitamin B2 +352.9%
Contains more Vitamin B5 +61.5%
Contains more Vitamin B6 +92.6%
Contains more Folate +1037.5%
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Graham cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Contains more Vitamin A +4750%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +50.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +754.8%
Contains more Vitamin B2 +352.9%
Contains more Vitamin B5 +61.5%
Contains more Vitamin B6 +92.6%
Contains more Folate +1037.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna salad
Tuna salad
3
:
2
Graham cracker
Graham cracker
Contains more Protein +139.8%
Contains more Water +1763.1%
Contains more Other +28.3%
Contains more Fats +14.5%
Contains more Carbs +725.3%
Tuna salad
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
Graham cracker
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 Protein +139.8%
Contains more Water +1763.1%
Contains more Other +28.3%
Contains more Fats +14.5%
Contains more Carbs +725.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna salad
Tuna salad
2
:
1
Graham cracker
Graham cracker
Contains more Monounsaturated Fat +15.1%
Contains more Polyunsaturated fat +30.7%
Equal in Saturated Fat - 1.633
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Graham cracker
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Contains more Monounsaturated Fat +15.1%
Contains more Polyunsaturated fat +30.7%
Equal in Saturated Fat - 1.633

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna salad Graham cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Graham cracker Opinion
Net carbs 9.41g 74.26g Graham cracker
Protein 16.04g 6.69g Tuna salad
Fats 9.26g 10.6g Graham cracker
Carbs 9.41g 77.66g Graham cracker
Calories 187kcal 430kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 24.85g Tuna salad
Fiber 0g 3.4g Graham cracker
Calcium 17mg 77mg Graham cracker
Iron 1mg 3.78mg Graham cracker
Magnesium 19mg 40mg Graham cracker
Phosphorus 178mg 185mg Graham cracker
Potassium 178mg 170mg Tuna salad
Sodium 402mg 459mg Tuna salad
Zinc 0.56mg 0.96mg Graham cracker
Copper 0.145mg 0.17mg Graham cracker
Manganese 0.04mg 1.019mg Graham cracker
Selenium 41.2µg 6.3µg Tuna salad
Vitamin A 97IU 2IU Tuna salad
Vitamin A RAE 24µg 0µg Tuna salad
Vitamin E 1.51mg Graham cracker
Vitamin C 2.2mg 0mg Tuna salad
Vitamin B1 0.031mg 0.265mg Graham cracker
Vitamin B2 0.07mg 0.317mg Graham cracker
Vitamin B3 6.7mg 4.439mg Tuna salad
Vitamin B5 0.26mg 0.42mg Graham cracker
Vitamin B6 0.081mg 0.156mg Graham cracker
Folate 8µg 91µg Graham cracker
Vitamin B12 1.2µg 0µg Tuna salad
Vitamin K 14.3µg Graham cracker
Tryptophan 0.18mg Tuna salad
Threonine 0.701mg Tuna salad
Isoleucine 0.739mg Tuna salad
Leucine 1.293mg Tuna salad
Lysine 1.457mg Tuna salad
Methionine 0.47mg Tuna salad
Phenylalanine 0.626mg Tuna salad
Valine 0.824mg Tuna salad
Histidine 0.467mg Tuna salad
Cholesterol 13mg 0mg Graham cracker
Trans Fat 0.055g Tuna salad
Saturated Fat 1.544g 1.633g Tuna salad
Omega-3 - DHA 0.055g 0g Tuna salad
Omega-3 - EPA 0.014g 0g Tuna salad
Monounsaturated Fat 2.887g 2.509g Tuna salad
Polyunsaturated fat 4.122g 5.388g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Graham cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
29%
Tuna salad
35%
Graham cracker
Minerals Daily Need Coverage Score
49%
Tuna salad
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Tuna salad
Tuna salad contains less Sodium (difference - 57mg)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 0.089g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 13mg)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.