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  6. Graham cracker vs. Egg bread

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

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Significant differences between Graham cracker and Egg bread

  • Graham cracker has more Manganese, Phosphorus, Vitamin K, Iron, and Vitamin E , however, Egg bread is richer in Selenium, Vitamin B1, Choline, and Vitamin B2.
  • Egg bread covers your daily Selenium needs 43% more than Graham cracker.
  • Egg bread has 16 times less Vitamin K than Graham cracker. Graham cracker has 14.3µg of Vitamin K, while Egg bread has 0.9µg.

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

Infographic

Graham cracker vs Egg bread 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.
Graham cracker
Graham cracker
7
:
3
Egg bread
Egg bread
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%
Contains more Calcium +20.8%
Contains less Sodium -17.2%
Contains more Selenium +377.8%
Equal in Copper - 0.162
Graham cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Egg bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 114% 14% 46% 11% 50% 22% 54% 66% 165%
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%
Contains more Calcium +20.8%
Contains less Sodium -17.2%
Contains more Selenium +377.8%
Equal in Copper - 0.162

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.
Graham cracker
Graham cracker
4
:
7
Egg bread
Egg bread
Contains more Vitamin E +480.8%
Contains more Vitamin B5 +48.9%
Contains more Vitamin B6 +143.8%
Contains more Vitamin K +1488.9%
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 +∞%
Equal in Vitamin B3 - 4.848
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%
Egg bread
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%
Contains more Vitamin E +480.8%
Contains more Vitamin B5 +48.9%
Contains more Vitamin B6 +143.8%
Contains more Vitamin K +1488.9%
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 +∞%
Equal in Vitamin B3 - 4.848

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Graham cracker
Graham cracker
2
:
3
Egg bread
Egg bread
Contains more Fats +76.7%
Contains more Carbs +62.5%
Contains more Protein +42%
Contains more Water +923.6%
Contains more Other +20.5%
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
Egg bread
10% 6% 48% 35% 2%
Protein: 9.5 g
Fats: 6 g
Carbs: 47.8 g
Water: 34.7 g
Other: 2 g
Contains more Fats +76.7%
Contains more Carbs +62.5%
Contains more Protein +42%
Contains more Water +923.6%
Contains more Other +20.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Graham cracker
Graham cracker
2
:
1
Egg bread
Egg bread
Contains more Polyunsaturated fat +387.2%
Equal in Saturated Fat - 1.593
Equal in Monounsaturated Fat - 2.302
Graham cracker
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Egg bread
32% 46% 22%
Saturated Fat: 1.593 g
Monounsaturated Fat: 2.302 g
Polyunsaturated fat: 1.106 g
Contains more Polyunsaturated fat +387.2%
Equal in Saturated Fat - 1.593
Equal in Monounsaturated Fat - 2.302

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Graham cracker Egg bread
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 Graham cracker Egg bread Opinion
Net carbs 74.26g 45.5g Graham cracker
Protein 6.69g 9.5g Egg bread
Fats 10.6g 6g Graham cracker
Carbs 77.66g 47.8g Graham cracker
Calories 430kcal 287kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 24.85g 1.78g Egg bread
Fiber 3.4g 2.3g Graham cracker
Calcium 77mg 93mg Egg bread
Iron 3.78mg 3.04mg Graham cracker
Magnesium 40mg 19mg Graham cracker
Phosphorus 185mg 106mg Graham cracker
Potassium 170mg 115mg Graham cracker
Sodium 459mg 380mg Egg bread
Zinc 0.96mg 0.79mg Graham cracker
Copper 0.17mg 0.162mg Graham cracker
Manganese 1.019mg 0.5mg Graham cracker
Selenium 6.3µg 30.1µg Egg bread
Vitamin A 2IU 211IU Egg bread
Vitamin A RAE 0µg 63µg Egg bread
Vitamin E 1.51mg 0.26mg Graham cracker
Vitamin D 0IU 16IU Egg bread
Vitamin D 0µg 0.4µg Egg bread
Vitamin B1 0.265mg 0.438mg Egg bread
Vitamin B2 0.317mg 0.436mg Egg bread
Vitamin B3 4.439mg 4.848mg Egg bread
Vitamin B5 0.42mg 0.282mg Graham cracker
Vitamin B6 0.156mg 0.064mg Graham cracker
Folate 91µg 105µg Egg bread
Vitamin B12 0µg 0.1µg Egg bread
Vitamin K 14.3µg 0.9µg 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 0mg 51mg Graham cracker
Trans Fat 0.055g Egg bread
Saturated Fat 1.633g 1.593g Egg bread
Omega-3 - DHA 0g 0.012g Egg bread
Omega-3 - EPA 0g 0.001g Egg bread
Monounsaturated Fat 2.509g 2.302g Graham cracker
Polyunsaturated fat 5.388g 1.106g 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
Graham cracker Egg bread
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
35%
Graham cracker
38%
Egg bread
Minerals Daily Need Coverage Score
60%
Graham cracker
57%
Egg bread

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Egg bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172673/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.