Egg white vs. Graham cracker — In-Depth Nutrition Comparison
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What are the differences between egg whites and graham cracker?
- Egg whites are higher in selenium, yet graham cracker is higher in iron, manganese, vitamin B3, phosphorus, folate, vitamin B1, copper, and fiber.
- Graham cracker's daily need coverage for iron is 46% more.
- Egg whites have 3 times more selenium than graham cracker. While egg whites have 20µg of selenium, graham cracker has only 6.3µg.
- The amount of sodium in egg whites is lower.
- The glycemic index of egg whites is lower.
We used Egg, white, raw, fresh and Cookies, graham crackers, plain or honey (includes cinnamon) types in this article.
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 less SodiumSodium | -63.8% |
| Contains more SeleniumSelenium | +217.5% |
| Contains more MagnesiumMagnesium | +263.6% |
| Contains more CalciumCalcium | +1000% |
| Contains more IronIron | +4625% |
| Contains more CopperCopper | +639.1% |
| Contains more ZincZinc | +3100% |
| Contains more PhosphorusPhosphorus | +1133.3% |
| Contains more ManganeseManganese | +9163.6% |
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 B2Vitamin B2 | +38.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +6525% |
| Contains more Vitamin B3Vitamin B3 | +4127.6% |
| Contains more Vitamin B5Vitamin B5 | +121.1% |
| Contains more Vitamin B6Vitamin B6 | +3020% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2175% |
| Contains more CholineCholine | +436.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.08mg | 3.78mg | 46% |
| Manganese | 0.011mg | 1.019mg | 44% |
| Polyunsaturated fat | 0g | 5.388g | 36% |
| Vitamin B3 | 0.105mg | 4.439mg | 27% |
| Carbs | 0.73g | 77.66g | 26% |
| Selenium | 20µg | 6.3µg | 25% |
| Phosphorus | 15mg | 185mg | 24% |
| Folate | 4µg | 91µg | 22% |
| Vitamin B1 | 0.004mg | 0.265mg | 22% |
| Calories | 52kcal | 430kcal | 19% |
| Starch | 46.56g | 19% | |
| Fats | 0.17g | 10.6g | 16% |
| Copper | 0.023mg | 0.17mg | 16% |
| Fiber | 0g | 3.4g | 14% |
| Sodium | 166mg | 459mg | 13% |
| Vitamin K | 0µg | 14.3µg | 12% |
| Vitamin B6 | 0.005mg | 0.156mg | 12% |
| Vitamin E | 0mg | 1.51mg | 10% |
| Vitamin B2 | 0.439mg | 0.317mg | 9% |
| Zinc | 0.03mg | 0.96mg | 8% |
| Protein | 10.9g | 6.69g | 8% |
| Saturated fat | 0g | 1.633g | 7% |
| Calcium | 7mg | 77mg | 7% |
| Magnesium | 11mg | 40mg | 7% |
| Monounsaturated fat | 0g | 2.509g | 6% |
| Vitamin B5 | 0.19mg | 0.42mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Fructose | 0.07g | 0.99g | 1% |
| Choline | 1.1mg | 5.9mg | 1% |
| Net carbs | 0.73g | 74.26g | N/A |
| Potassium | 163mg | 170mg | 0% |
| Sugar | 0.71g | 24.85g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.125mg | 0% | |
| Threonine | 0.449mg | 0% | |
| Isoleucine | 0.661mg | 0% | |
| Leucine | 1.016mg | 0% | |
| Lysine | 0.806mg | 0% | |
| Methionine | 0.399mg | 0% | |
| Phenylalanine | 0.686mg | 0% | |
| Valine | 0.809mg | 0% | |
| Histidine | 0.29mg | 0% | |
| 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:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +62.9% |
| Contains more WaterWater | +2483.2% |
| Contains more FatsFats | +6135.3% |
| Contains more CarbsCarbs | +10538.4% |
| Contains more OtherOther | +163.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.34 g
Fructose:
0.07 g
Lactose:
0.07 g
Maltose:
0.07 g
Galactose:
0.07 g
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +32500% |
| Contains more GlucoseGlucose | +205.9% |
| Contains more FructoseFructose | +1314.3% |
