Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Egg bread vs. Graham cracker — In-Depth Nutrition Comparison

Compare

Significant differences between Egg bread and Graham cracker

  • Egg bread has more Selenium, Vitamin B1, Choline, and Vitamin B2, however, Graham cracker is richer in Manganese, Phosphorus, Vitamin K, Iron, and Vitamin E .
  • Egg bread covers your daily Selenium needs 43% more than Graham cracker.

Specific food types used in this comparison are Bread, egg and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Egg bread 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.
Contains more Calcium +20.8%
Contains less Sodium -17.2%
Contains more Selenium +377.8%
Contains more Iron +24.3%
Contains more Magnesium +110.5%
Contains more Phosphorus +74.5%
Contains more Potassium +47.8%
Contains more Zinc +21.5%
Contains more Manganese +103.8%
Equal in Copper - 0.17
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 114% 14% 46% 11% 50% 22% 54% 66% 165%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Contains more Calcium +20.8%
Contains less Sodium -17.2%
Contains more Selenium +377.8%
Contains more Iron +24.3%
Contains more Magnesium +110.5%
Contains more Phosphorus +74.5%
Contains more Potassium +47.8%
Contains more Zinc +21.5%
Contains more Manganese +103.8%
Equal in Copper - 0.17

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 A +10450%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +65.3%
Contains more Vitamin B2 +37.5%
Contains more Folate +15.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +480.8%
Contains more Vitamin B5 +48.9%
Contains more Vitamin B6 +143.8%
Contains more Vitamin K +1488.9%
Equal in Vitamin B3 - 4.439
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 6% 12% 0% 110% 101% 91% 17% 15% 79% 13% 3%
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 +10450%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +65.3%
Contains more Vitamin B2 +37.5%
Contains more Folate +15.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +480.8%
Contains more Vitamin B5 +48.9%
Contains more Vitamin B6 +143.8%
Contains more Vitamin K +1488.9%
Equal in Vitamin B3 - 4.439

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +42%
Contains more Water +923.6%
Contains more Other +20.5%
Contains more Fats +76.7%
Contains more Carbs +62.5%
10% 6% 48% 35% 2%
Protein: 9.5 g
Fats: 6 g
Carbs: 47.8 g
Water: 34.7 g
Other: 2 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 Protein +42%
Contains more Water +923.6%
Contains more Other +20.5%
Contains more Fats +76.7%
Contains more Carbs +62.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +387.2%
Equal in Saturated Fat - 1.633
Equal in Monounsaturated Fat - 2.509
32% 46% 22%
Saturated Fat: 1.593 g
Monounsaturated Fat: 2.302 g
Polyunsaturated fat: 1.106 g
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Contains more Polyunsaturated fat +387.2%
Equal in Saturated Fat - 1.633
Equal in Monounsaturated Fat - 2.509

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg bread Graham cracker Opinion
Net carbs 45.5g 74.26g Graham cracker
Protein 9.5g 6.69g Egg bread
Fats 6g 10.6g Graham cracker
Carbs 47.8g 77.66g Graham cracker
Calories 287kcal 430kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 1.78g 24.85g Egg bread
Fiber 2.3g 3.4g Graham cracker
Calcium 93mg 77mg Egg bread
Iron 3.04mg 3.78mg Graham cracker
Magnesium 19mg 40mg Graham cracker
Phosphorus 106mg 185mg Graham cracker
Potassium 115mg 170mg Graham cracker
Sodium 380mg 459mg Egg bread
Zinc 0.79mg 0.96mg Graham cracker
Copper 0.162mg 0.17mg Graham cracker
Manganese 0.5mg 1.019mg Graham cracker
Selenium 30.1µg 6.3µg Egg bread
Vitamin A 211IU 2IU Egg bread
Vitamin A RAE 63µg 0µg Egg bread
Vitamin E 0.26mg 1.51mg Graham cracker
Vitamin D 16IU 0IU Egg bread
Vitamin D 0.4µg 0µg Egg bread
Vitamin B1 0.438mg 0.265mg Egg bread
Vitamin B2 0.436mg 0.317mg Egg bread
Vitamin B3 4.848mg 4.439mg Egg bread
Vitamin B5 0.282mg 0.42mg Graham cracker
Vitamin B6 0.064mg 0.156mg Graham cracker
Folate 105µg 91µg Egg bread
Vitamin B12 0.1µg 0µg Egg bread
Vitamin K 0.9µg 14.3µg Graham cracker
Tryptophan 0.112mg Egg bread
Threonine 0.306mg Egg bread
Isoleucine 0.394mg Egg bread
Leucine 0.692mg Egg bread
Lysine 0.311mg Egg bread
Methionine 0.189mg Egg bread
Phenylalanine 0.475mg Egg bread
Valine 0.443mg Egg bread
Histidine 0.21mg Egg bread
Cholesterol 51mg 0mg Graham cracker
Trans Fat 0.055g Egg bread
Saturated Fat 1.593g 1.633g Egg bread
Omega-3 - DHA 0.012g 0g Egg bread
Omega-3 - EPA 0.001g 0g Egg bread
Monounsaturated Fat 2.302g 2.509g Graham cracker
Polyunsaturated fat 1.106g 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
Egg bread Graham cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
38%
Egg bread
35%
Graham cracker
Minerals Daily Need Coverage Score
57%
Egg bread
60%
Graham cracker

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Egg bread
Egg bread is lower in Sugar (difference - 23.07g)
Which food contains less Sodium?
Egg bread
Egg bread contains less Sodium (difference - 79mg)
Which food is lower in Saturated Fat?
Egg bread
Egg bread is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Egg bread
Egg bread is lower in glycemic index (difference - 4)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Egg bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172673/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.