French toast vs. Cheese crackers — In-Depth Nutrition Comparison

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Summary of differences between french toast and cheese crackers

French toast has more selenium; however, cheese crackers are higher in iron, vitamin B1, vitamin B3, folate, manganese, and phosphorus.
Cheese crackers cover your daily need for iron, 40% more than french toast.
French toast has 39 times more cholesterol than cheese crackers. While french toast has 116mg of cholesterol, cheese crackers have only 3mg.
The glycemic index of french toast is higher.

These are the specific foods used in this comparison French toast, prepared from recipe, made with low fat (2%) milk and Crackers, cheese, regular.

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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.

French toast

Cheese crackers

Contains less SodiumSodium	-50.8%
Contains more SeleniumSelenium	+48.9%

Contains more MagnesiumMagnesium	+47.1%
Contains more CalciumCalcium	+36%
Contains more PotassiumPotassium	+16.4%
Contains more IronIron	+192.2%
Contains more CopperCopper	+115.5%
Contains more ZincZinc	+77.6%
Contains more PhosphorusPhosphorus	+70.9%
Contains more ManganeseManganese	+198.9%

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.

French toast

Cheese crackers

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+629.4%
Contains more Vitamin B5Vitamin B5	+16.3%

Contains more Vitamin B1Vitamin B1	+175.5%
Contains more Vitamin B3Vitamin B3	+275.5%
Contains more Vitamin B6Vitamin B6	+129.7%
Contains more FolateFolate	+253.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.338mg

~equal in Vitamin B12 ~0.34µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	2.594g	10.09g	50%
Iron	1.67mg	4.88mg	40%
Cholesterol	116mg	3mg	38%
Vitamin B1	0.204mg	0.562mg	30%
Vitamin B3	1.628mg	6.113mg	28%
Folate	43µg	152µg	27%
Starch		52.56g	22%
Sodium	479mg	973mg	21%
Fats	10.8g	22.74g	18%
Manganese	0.188mg	0.562mg	16%
Vitamin E		2.19mg	15%
Calories	229kcal	489kcal	13%
Phosphorus	117mg	200mg	12%
Vitamin A	124µg	17µg	12%
Saturated fat	2.723g	5.288g	12%
Selenium	20.1µg	13.5µg	12%
Carbs	25g	59.42g	11%
Fiber		2.3g	9%
Vitamin K		9.4µg	8%
Copper	0.058mg	0.125mg	7%
Vitamin B6	0.074mg	0.17mg	7%
Protein	7.7g	10.93g	6%
Zinc	0.67mg	1.19mg	5%
Calcium	100mg	136mg	4%
Monounsaturated fat	4.524g	5.744g	3%
Choline		8.7mg	2%
Vitamin B5	0.549mg	0.472mg	2%
Magnesium	17mg	25mg	2%
Vitamin B2	0.321mg	0.338mg	1%
Vitamin B12	0.31µg	0.34µg	1%
Potassium	134mg	156mg	1%
Vitamin C	0.3mg	0mg	0%
Net carbs	25g	57.12g	N/A
Vitamin D		1IU	0%
Sugar		4.53g	N/A
Trans fat		0.542g	N/A
Tryptophan	0.094mg	0.129mg	0%
Threonine	0.305mg	0.295mg	0%
Isoleucine	0.375mg	0.424mg	0%
Leucine	0.621mg	0.744mg	0%
Lysine	0.413mg	0.418mg	0%
Methionine	0.188mg	0.194mg	0%
Phenylalanine	0.389mg	0.49mg	0%
Valine	0.419mg	0.478mg	0%
Histidine	0.179mg	0.245mg	0%
Fructose		0.37g	0%
Omega-3 - EPA	0.001g	0.001g	N/A
Omega-3 - DHA	0.01g	0g	N/A
Omega-3 - ALA		0.715g	N/A
Omega-3 - DPA	0g	0.001g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid		0.007g	N/A
Omega-6 - Linoleic acid		9.25g	N/A