Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Eggnog vs. Graham cracker — In-Depth Nutrition Comparison

Compare

Significant differences between eggnog and graham cracker

  • Eggnog has more vitamin B12; however, graham cracker is richer in iron, manganese, vitamin B3, folate, vitamin B1, copper, and fiber.
  • Graham cracker covers your daily iron needs 45% more than eggnog.
  • Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of eggnog is 55.

Specific food types used in this comparison are Eggnog and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Eggnog vs Graham 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.
Eggnog
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more CalciumCalcium +68.8%
Contains less SodiumSodium -88.2%
Contains more MagnesiumMagnesium +110.5%
Contains more IronIron +1790%
Contains more CopperCopper +1207.7%
Contains more ZincZinc +108.7%
Contains more PhosphorusPhosphorus +69.7%
Contains more ManganeseManganese +20280%
Contains more SeleniumSelenium +50%
~equal in Potassium ~170mg

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.
Eggnog
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5% 20% 4.2% 18% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +784.7%
Contains more Vitamin EVitamin E +619%
Contains more Vitamin B1Vitamin B1 +679.4%
Contains more Vitamin B2Vitamin B2 +66.8%
Contains more Vitamin B3Vitamin B3 +4127.6%
Contains more Vitamin B6Vitamin B6 +212%
Contains more Vitamin KVitamin K +4666.7%
Contains more FolateFolate +9000%
~equal in Vitamin B5 ~0.42mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Eggnog
1
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2334.8%
Contains more ProteinProtein +47%
Contains more FatsFats +153%
Contains more CarbsCarbs +864.7%
Contains more OtherOther +147.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Eggnog
0
63% 32% 5%
Saturated fat: Sat. Fat 2.591 g
Monounsaturated fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 g
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -37%
Contains more Mono. FatMonounsaturated fat +92.7%
Contains more Poly. FatPolyunsaturated fat +2621.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Eggnog
3
97%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0.04 g
Lactose: 7.84 g
Maltose: 0.04 g
Galactose: 0.04 g
65% 32%
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 +56950%
Contains more GlucoseGlucose +1385.7%
Contains more FructoseFructose +2375%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Eggnog Graham cracker DV% diff.
Iron 0.2mg 3.78mg 45%
Manganese 0.005mg 1.019mg 44%
Polyunsaturated fat 0.198g 5.388g 35%
Vitamin B3 0.105mg 4.439mg 27%
Folate 1µg 91µg 23%
Carbs 8.05g 77.66g 23%
Cholesterol 59mg 0mg 20%
Starch 46.56g 19%
Vitamin B12 0.45µg 0µg 19%
Vitamin B1 0.034mg 0.265mg 19%
Sodium 54mg 459mg 18%
Calories 88kcal 430kcal 17%
Copper 0.013mg 0.17mg 17%
Fiber 0g 3.4g 14%
Vitamin K 0.3µg 14.3µg 12%
Phosphorus 109mg 185mg 11%
Vitamin B2 0.19mg 0.317mg 10%
Fats 4.19g 10.6g 10%
Vitamin E 0.21mg 1.51mg 9%
Vitamin B6 0.05mg 0.156mg 8%
Choline 52.2mg 5.9mg 8%
Vitamin A 59µg 0µg 7%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Zinc 0.46mg 0.96mg 5%
Calcium 130mg 77mg 5%
Magnesium 19mg 40mg 5%
Saturated fat 2.591g 1.633g 4%
Selenium 4.2µg 6.3µg 4%
Protein 4.55g 6.69g 4%
Monounsaturated fat 1.302g 2.509g 3%
Vitamin C 1.5mg 0mg 2%
Fructose 0.04g 0.99g 1%
Net carbs 8.05g 74.26g N/A
Potassium 165mg 170mg 0%
Sugar 8.05g 24.85g N/A
Vitamin B5 0.417mg 0.42mg 0%
Trans fat 0.055g N/A
Tryptophan 0.085mg 0%
Threonine 0.201mg 0%
Isoleucine 0.237mg 0%
Leucine 0.383mg 0%
Lysine 0.257mg 0%
Methionine 0.12mg 0%
Phenylalanine 0.225mg 0%
Valine 0.289mg 0%
Histidine 0.108mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Eggnog Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
17%
Eggnog
32%
Graham cracker
Minerals Daily Need Coverage Score
17%
Eggnog
60%
Graham cracker

Comparison summary

Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 0.958g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is lower in Sugar?
Eggnog
Eggnog is lower in Sugar (difference - 16.8g)
Which food contains less Sodium?
Eggnog
Eggnog contains less Sodium (difference - 405mg)
Which food is lower in glycemic index?
Eggnog
Eggnog is lower in glycemic index (difference - 19)
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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/nutrients
  2. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.