Egg vs. Graham cracker — In-Depth Nutrition Comparison
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Important differences between eggs and graham cracker
- Eggs have more copper, choline, vitamin B12, selenium, and vitamin B5; however, graham cracker has more manganese, iron, vitamin B3, and vitamin B1.
- Eggs' daily need coverage for copper is 203% more.
- Graham cracker has a higher glycemic index than eggs.
The food varieties used in the comparison are Egg, whole, cooked, hard-boiled and Cookies, graham crackers, plain or honey (includes cinnamon).
Infographic
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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 | +1076.5% |
| Contains less SodiumSodium | -73% |
| Contains more SeleniumSelenium | +388.9% |
| Contains more MagnesiumMagnesium | +300% |
| Contains more CalciumCalcium | +54% |
| Contains more PotassiumPotassium | +34.9% |
| Contains more IronIron | +217.6% |
| Contains more ManganeseManganese | +3819.2% |
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 | +61.8% |
| Contains more Vitamin B5Vitamin B5 | +232.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +4879.7% |
| Contains more Vitamin EVitamin E | +46.6% |
| Contains more Vitamin B1Vitamin B1 | +301.5% |
| Contains more Vitamin B3Vitamin B3 | +6835.9% |
| Contains more Vitamin B6Vitamin B6 | +28.9% |
| Contains more Vitamin KVitamin K | +4666.7% |
| Contains more FolateFolate | +106.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2mg | 0.17mg | 203% |
| Cholesterol | 373mg | 0mg | 124% |
| Choline | 293.8mg | 5.9mg | 52% |
| Vitamin B12 | 1.11µg | 0µg | 46% |
| Selenium | 30.8µg | 6.3µg | 45% |
| Manganese | 0.026mg | 1.019mg | 43% |
| Iron | 1.19mg | 3.78mg | 32% |
| Vitamin B3 | 0.064mg | 4.439mg | 27% |
| Polyunsaturated fat | 1.414g | 5.388g | 26% |
| Carbs | 1.12g | 77.66g | 26% |
| Vitamin B5 | 1.398mg | 0.42mg | 20% |
| Starch | 46.56g | 19% | |
| Vitamin B1 | 0.066mg | 0.265mg | 17% |
| Vitamin A | 149µg | 0µg | 17% |
| Sodium | 124mg | 459mg | 15% |
| Vitamin B2 | 0.513mg | 0.317mg | 15% |
| Calories | 155kcal | 430kcal | 14% |
| Fiber | 0g | 3.4g | 14% |
| Vitamin K | 0.3µg | 14.3µg | 12% |
| Folate | 44µg | 91µg | 12% |
| Protein | 12.58g | 6.69g | 12% |
| Vitamin D | 2.2µg | 0µg | 11% |
| Vitamin D | 87IU | 0IU | 11% |
| Saturated fat | 3.267g | 1.633g | 7% |
| Magnesium | 10mg | 40mg | 7% |
| Monounsaturated fat | 4.077g | 2.509g | 4% |
| Vitamin E | 1.03mg | 1.51mg | 3% |
| Calcium | 50mg | 77mg | 3% |
| Vitamin B6 | 0.121mg | 0.156mg | 3% |
| Phosphorus | 172mg | 185mg | 2% |
| Potassium | 126mg | 170mg | 1% |
| Fructose | 0.99g | 1% | |
| Zinc | 1.05mg | 0.96mg | 1% |
| Fats | 10.61g | 10.6g | 0% |
| Net carbs | 1.12g | 74.26g | N/A |
| Sugar | 1.12g | 24.85g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.153mg | 0% | |
| Threonine | 0.604mg | 0% | |
| Isoleucine | 0.686mg | 0% | |
| Leucine | 1.075mg | 0% | |
| Lysine | 0.904mg | 0% | |
| Methionine | 0.392mg | 0% | |
| Phenylalanine | 0.668mg | 0% | |
| Valine | 0.767mg | 0% | |
| Histidine | 0.298mg | 0% | |
| Omega-3 - EPA | 0.005g | 0g | N/A |
| Omega-3 - DHA | 0.038g | 0g | N/A |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.58 g
Fats:
10.61 g
Carbs:
1.12 g
Water:
74.62 g
Other:
1.07 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +88% |
| Contains more WaterWater | +2101.2% |
| Contains more CarbsCarbs | +6833.9% |
| Contains more OtherOther | +55.1% |
~equal in
Fats
~10.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.267 g
Monounsaturated fat:
Mono. Fat
4.077 g
Polyunsaturated fat:
Poly. Fat
1.414 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains more Mono. FatMonounsaturated fat | +62.5% |
| Contains less Sat. FatSaturated fat | -50% |
| Contains more Poly. FatPolyunsaturated fat | +281% |
