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  6. Cracker vs. Yolk

Cracker vs. Yolk — In-Depth Nutrition Comparison

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The main differences between Cracker and Yolk

  • Cracker is richer in Vitamin K, and Vitamin B3, yet Yolk is richer in Choline, Selenium, Vitamin B12, Vitamin B5, Vitamin A RAE, and Vitamin D.
  • Daily need coverage for Cholesterol from Yolk is 362% higher.
  • Cracker contains 181 times more Vitamin B3 than Yolk. Cracker contains 4.352mg of Vitamin B3, while Yolk contains 0.024mg.
  • Yolk contains less Sodium.

Food types used in this article are Crackers, standard snack-type, regular and Egg, yolk, raw, fresh.

Infographic

Cracker vs Yolk 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.
Cracker
Cracker
5
:
5
Yolk
Yolk
Contains more Iron +47.6%
Contains more Magnesium +260%
Contains more Copper +35.1%
Contains more Manganese +792.7%
Contains more Phosphorus +57.3%
Contains less Sodium -93.4%
Contains more Zinc +369.4%
Contains more Selenium +735.8%
Equal in Calcium - 129
Equal in Potassium - 109
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Yolk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
Contains more Iron +47.6%
Contains more Magnesium +260%
Contains more Copper +35.1%
Contains more Manganese +792.7%
Contains more Phosphorus +57.3%
Contains less Sodium -93.4%
Contains more Zinc +369.4%
Contains more Selenium +735.8%
Equal in Calcium - 129
Equal in Potassium - 109

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.
Cracker
Cracker
4
:
7
Yolk
Yolk
Contains more Vitamin E +17.4%
Contains more Vitamin B1 +136.4%
Contains more Vitamin B3 +18033.3%
Contains more Vitamin K +9800%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B5 +617%
Contains more Vitamin B6 +455.6%
Contains more Folate +58.7%
Contains more Vitamin B12 +∞%
Cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Yolk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 87% 52% 162% 0% 44% 122% 1% 180% 81% 110% 244% 2%
Contains more Vitamin E +17.4%
Contains more Vitamin B1 +136.4%
Contains more Vitamin B3 +18033.3%
Contains more Vitamin K +9800%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B5 +617%
Contains more Vitamin B6 +455.6%
Contains more Folate +58.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cracker
Cracker
2
:
3
Yolk
Yolk
Contains more Carbs +1607.5%
Contains more Other +46.5%
Contains more Protein +138.9%
Contains more Water +1565.9%
Equal in Fats - 26.54
Cracker
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Yolk
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more Carbs +1607.5%
Contains more Other +46.5%
Contains more Protein +138.9%
Contains more Water +1565.9%
Equal in Fats - 26.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cracker
Cracker
2
:
1
Yolk
Yolk
Contains less Saturated Fat -41.8%
Contains more Polyunsaturated fat +212.5%
Contains more Monounsaturated Fat +79.1%
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Yolk
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
Contains less Saturated Fat -41.8%
Contains more Polyunsaturated fat +212.5%
Contains more Monounsaturated Fat +79.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cracker
Cracker
5
:
2
Yolk
Yolk
Contains more Starch +∞%
Contains more Sucrose +9828.6%
Contains more Glucose +161.1%
Contains more Fructose +314.3%
Contains more Maltose +585.7%
Contains more Lactose +∞%
Contains more Galactose +∞%
Cracker
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Yolk
13% 34% 13% 13% 13% 13%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.18 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more Starch +∞%
Contains more Sucrose +9828.6%
Contains more Glucose +161.1%
Contains more Fructose +314.3%
Contains more Maltose +585.7%
Contains more Lactose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cracker Yolk Opinion
Net carbs 59g 3.59g Cracker
Protein 6.64g 15.86g Yolk
Fats 26.43g 26.54g Yolk
Carbs 61.3g 3.59g Cracker
Calories 510kcal 322kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g 0.07g Cracker
Sugar 8.18g 0.56g Yolk
Fiber 2.3g 0g Cracker
Calcium 120mg 129mg Yolk
Iron 4.03mg 2.73mg Cracker
Magnesium 18mg 5mg Cracker
Phosphorus 248mg 390mg Yolk
Potassium 118mg 109mg Cracker
Sodium 726mg 48mg Yolk
Zinc 0.49mg 2.3mg Yolk
Copper 0.104mg 0.077mg Cracker
Manganese 0.491mg 0.055mg Cracker
Selenium 6.7µg 56µg Yolk
Vitamin A 0IU 1442IU Yolk
Vitamin A RAE 0µg 381µg Yolk
Vitamin E 3.03mg 2.58mg Cracker
Vitamin D 0IU 218IU Yolk
Vitamin D 0µg 5.4µg Yolk
Vitamin B1 0.416mg 0.176mg Cracker
Vitamin B2 0.456mg 0.528mg Yolk
Vitamin B3 4.352mg 0.024mg Cracker
Vitamin B5 0.417mg 2.99mg Yolk
Vitamin B6 0.063mg 0.35mg Yolk
Folate 92µg 146µg Yolk
Vitamin B12 0µg 1.95µg Yolk
Vitamin K 69.3µg 0.7µg Cracker
Tryptophan 0.084mg 0.177mg Yolk
Threonine 0.193mg 0.687mg Yolk
Isoleucine 0.246mg 0.866mg Yolk
Leucine 0.471mg 1.399mg Yolk
Lysine 0.103mg 1.217mg Yolk
Methionine 0.112mg 0.378mg Yolk
Phenylalanine 0.331mg 0.681mg Yolk
Valine 0.294mg 0.949mg Yolk
Histidine 0.145mg 0.416mg Yolk
Cholesterol 0mg 1085mg Cracker
Trans Fat 1.076g Yolk
Saturated Fat 5.562g 9.551g Cracker
Omega-3 - DHA 0g 0.114g Yolk
Omega-3 - EPA 0g 0.011g Yolk
Monounsaturated Fat 6.553g 11.738g Yolk
Polyunsaturated fat 13.137g 4.204g Cracker
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cracker Yolk
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
53%
Cracker
90%
Yolk
Minerals Daily Need Coverage Score
56%
Cracker
73%
Yolk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 7.62g)
Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 678mg)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 63)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Cracker
Cracker is lower in Cholesterol (difference - 1085mg)
Which food is lower in Saturated Fat?
Cracker
Cracker is lower in Saturated Fat (difference - 3.989g)
Which food is richer in minerals?
?
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.
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. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.