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  6. Egg vs. Cracker

Egg vs. Cracker — In-Depth Nutrition Comparison

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How are Egg and Cracker different?

  • Egg has more Copper, Choline, Vitamin B12, and Selenium, however, Cracker is richer in Vitamin K, Iron, Vitamin B1, and Vitamin B3.
  • Egg covers your daily need of Copper 211% more than Cracker.

Egg, whole, cooked, hard-boiled and Crackers, standard snack-type, regular types were used in this article.

Infographic

Egg vs 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.
Egg
Egg
5
:
5
Cracker
Cracker
Contains less Sodium -82.9%
Contains more Zinc +114.3%
Contains more Copper +1823.1%
Contains more Selenium +359.7%
Contains more Calcium +140%
Contains more Iron +238.7%
Contains more Magnesium +80%
Contains more Phosphorus +44.2%
Contains more Manganese +1788.5%
Equal in Potassium - 118
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Contains less Sodium -82.9%
Contains more Zinc +114.3%
Contains more Copper +1823.1%
Contains more Selenium +359.7%
Contains more Calcium +140%
Contains more Iron +238.7%
Contains more Magnesium +80%
Contains more Phosphorus +44.2%
Contains more Manganese +1788.5%
Equal in Potassium - 118

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.
Egg
Egg
6
:
5
Cracker
Cracker
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +12.5%
Contains more Vitamin B5 +235.3%
Contains more Vitamin B6 +92.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +194.2%
Contains more Vitamin B1 +530.3%
Contains more Vitamin B3 +6700%
Contains more Folate +109.1%
Contains more Vitamin K +23000%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
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%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +12.5%
Contains more Vitamin B5 +235.3%
Contains more Vitamin B6 +92.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +194.2%
Contains more Vitamin B1 +530.3%
Contains more Vitamin B3 +6700%
Contains more Folate +109.1%
Contains more Vitamin K +23000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
:
3
Cracker
Cracker
Contains more Protein +89.5%
Contains more Water +2276.4%
Contains more Fats +149.1%
Contains more Carbs +5373.2%
Contains more Other +132.7%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
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
Contains more Protein +89.5%
Contains more Water +2276.4%
Contains more Fats +149.1%
Contains more Carbs +5373.2%
Contains more Other +132.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
:
2
Cracker
Cracker
Contains less Saturated Fat -41.3%
Contains more Monounsaturated Fat +60.7%
Contains more Polyunsaturated fat +829.1%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Contains less Saturated Fat -41.3%
Contains more Monounsaturated Fat +60.7%
Contains more Polyunsaturated fat +829.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Cracker Opinion
Net carbs 1.12g 59g Cracker
Protein 12.58g 6.64g Egg
Fats 10.61g 26.43g Cracker
Carbs 1.12g 61.3g Cracker
Calories 155kcal 510kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 1.12g 8.18g Egg
Fiber 0g 2.3g Cracker
Calcium 50mg 120mg Cracker
Iron 1.19mg 4.03mg Cracker
Magnesium 10mg 18mg Cracker
Phosphorus 172mg 248mg Cracker
Potassium 126mg 118mg Egg
Sodium 124mg 726mg Egg
Zinc 1.05mg 0.49mg Egg
Copper 2mg 0.104mg Egg
Manganese 0.026mg 0.491mg Cracker
Selenium 30.8µg 6.7µg Egg
Vitamin A 520IU 0IU Egg
Vitamin A RAE 149µg 0µg Egg
Vitamin E 1.03mg 3.03mg Cracker
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin B1 0.066mg 0.416mg Cracker
Vitamin B2 0.513mg 0.456mg Egg
Vitamin B3 0.064mg 4.352mg Cracker
Vitamin B5 1.398mg 0.417mg Egg
Vitamin B6 0.121mg 0.063mg Egg
Folate 44µg 92µg Cracker
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg 69.3µg Cracker
Tryptophan 0.153mg 0.084mg Egg
Threonine 0.604mg 0.193mg Egg
Isoleucine 0.686mg 0.246mg Egg
Leucine 1.075mg 0.471mg Egg
Lysine 0.904mg 0.103mg Egg
Methionine 0.392mg 0.112mg Egg
Phenylalanine 0.668mg 0.331mg Egg
Valine 0.767mg 0.294mg Egg
Histidine 0.298mg 0.145mg Egg
Cholesterol 373mg 0mg Cracker
Trans Fat 1.076g Egg
Saturated Fat 3.267g 5.562g Egg
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 6.553g Cracker
Polyunsaturated fat 1.414g 13.137g 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
Egg 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
45%
Egg
53%
Cracker
Minerals Daily Need Coverage Score
103%
Egg
56%
Cracker

Comparison summary

Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 7.06g)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 602mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 2.295g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 63)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Cracker
Cracker is lower in Cholesterol (difference - 373mg)
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.