Egg vs. Crackers — In-Depth Nutrition Comparison
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How are eggs and crackers different?
- Eggs have more copper, choline, vitamin B1,2, and selenium; however, crackers are richer in vitamin K, iron, vitamin B1, and vitamin B3.
- Eggs cover your daily need for copper, 211% more than crackers.
- Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of eggs is 0.
Egg, whole, cooked, hard-boiled and Crackers, standard snack-type, regular types were used in this article.
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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 CopperCopper | +1823.1% |
| Contains more ZincZinc | +114.3% |
| Contains less SodiumSodium | -82.9% |
| Contains more SeleniumSelenium | +359.7% |
| Contains more MagnesiumMagnesium | +80% |
| Contains more CalciumCalcium | +140% |
| Contains more IronIron | +238.7% |
| Contains more PhosphorusPhosphorus | +44.2% |
| Contains more ManganeseManganese | +1788.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +12.5% |
| Contains more Vitamin B5Vitamin B5 | +235.3% |
| Contains more Vitamin B6Vitamin B6 | +92.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +2960.4% |
| Contains more Vitamin EVitamin E | +194.2% |
| Contains more Vitamin B1Vitamin B1 | +530.3% |
| Contains more Vitamin B3Vitamin B3 | +6700% |
| Contains more Vitamin KVitamin K | +23000% |
| Contains more FolateFolate | +109.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2mg | 0.104mg | 211% |
| Cholesterol | 373mg | 0mg | 124% |
| Polyunsaturated fat | 1.414g | 13.137g | 78% |
| Vitamin K | 0.3µg | 69.3µg | 58% |
| Choline | 293.8mg | 9.6mg | 52% |
| Vitamin B12 | 1.11µg | 0µg | 46% |
| Selenium | 30.8µg | 6.7µg | 44% |
| Iron | 1.19mg | 4.03mg | 36% |
| Vitamin B1 | 0.066mg | 0.416mg | 29% |
| Vitamin B3 | 0.064mg | 4.352mg | 27% |
| Sodium | 124mg | 726mg | 26% |
| Fats | 10.61g | 26.43g | 24% |
| Vitamin B5 | 1.398mg | 0.417mg | 20% |
| Carbs | 1.12g | 61.3g | 20% |
| Manganese | 0.026mg | 0.491mg | 20% |
| Starch | 49.69g | 20% | |
| Calories | 155kcal | 510kcal | 18% |
| Vitamin A | 149µg | 0µg | 17% |
| Vitamin E | 1.03mg | 3.03mg | 13% |
| Folate | 44µg | 92µg | 12% |
| Protein | 12.58g | 6.64g | 12% |
| Phosphorus | 172mg | 248mg | 11% |
| Vitamin D | 2.2µg | 0µg | 11% |
| Vitamin D | 87IU | 0IU | 11% |
| Saturated fat | 3.267g | 5.562g | 10% |
| Fiber | 0g | 2.3g | 9% |
| Calcium | 50mg | 120mg | 7% |
| Monounsaturated fat | 4.077g | 6.553g | 6% |
| Zinc | 1.05mg | 0.49mg | 5% |
| Vitamin B6 | 0.121mg | 0.063mg | 4% |
| Vitamin B2 | 0.513mg | 0.456mg | 4% |
| Magnesium | 10mg | 18mg | 2% |
| Net carbs | 1.12g | 59g | N/A |
| Potassium | 126mg | 118mg | 0% |
| Sugar | 1.12g | 8.18g | N/A |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.153mg | 0.084mg | 0% |
| Threonine | 0.604mg | 0.193mg | 0% |
| Isoleucine | 0.686mg | 0.246mg | 0% |
| Leucine | 1.075mg | 0.471mg | 0% |
| Lysine | 0.904mg | 0.103mg | 0% |
| Methionine | 0.392mg | 0.112mg | 0% |
| Phenylalanine | 0.668mg | 0.331mg | 0% |
| Valine | 0.767mg | 0.294mg | 0% |
| Histidine | 0.298mg | 0.145mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - EPA | 0.005g | 0g | N/A |
| Omega-3 - DHA | 0.038g | 0g | N/A |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +89.5% |
| Contains more WaterWater | +2276.4% |
| Contains more FatsFats | +149.1% |
| Contains more CarbsCarbs | +5373.2% |
| Contains more OtherOther | +132.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -41.3% |
| Contains more Mono. FatMonounsaturated fat | +60.7% |
| Contains more Poly. FatPolyunsaturated fat | +829.1% |
