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  6. Graham cracker vs. Egg bread

Graham cracker vs. Egg bread — In-Depth Nutrition Comparison

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Significant differences between graham cracker and egg bread

  • Graham cracker has more manganese, phosphorus, vitamin K, iron, and vitamin E; however, egg bread is richer in selenium, vitamin B1, choline, and vitamin B2.
  • Egg bread covers your daily selenium needs 43% more than graham cracker.
  • Egg bread has 16 times less vitamin K than graham cracker. Graham cracker has 14.3µg of vitamin K, while egg bread has 0.9µg.

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

Infographic

Graham cracker vs Egg bread 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 28% 10% 114% 54% 22% 45% 50% 65% 164%
Contains more MagnesiumMagnesium +110.5%
Contains more PotassiumPotassium +47.8%
Contains more IronIron +24.3%
Contains more ZincZinc +21.5%
Contains more PhosphorusPhosphorus +74.5%
Contains more ManganeseManganese +103.8%
Contains more CalciumCalcium +20.8%
Contains less SodiumSodium -17.2%
Contains more SeleniumSelenium +377.8%
~equal in Copper ~0.162mg

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.
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%
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% 21% 5.2% 6% 110% 101% 91% 17% 15% 13% 2.3% 79% 46%
Contains more Vitamin EVitamin E +480.8%
Contains more Vitamin B5Vitamin B5 +48.9%
Contains more Vitamin B6Vitamin B6 +143.8%
Contains more Vitamin KVitamin K +1488.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +65.3%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +15.4%
Contains more CholineCholine +1328.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~4.848mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
10% 6% 48% 35% 2%
Protein: 9.5 g
Fats: 6 g
Carbs: 47.8 g
Water: 34.7 g
Other: 2 g
Contains more FatsFats +76.7%
Contains more CarbsCarbs +62.5%
Contains more ProteinProtein +42%
Contains more WaterWater +923.6%
Contains more OtherOther +20.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
32% 46% 22%
Saturated fat: Sat. Fat 1.593 g
Monounsaturated fat: Mono. Fat 2.302 g
Polyunsaturated fat: Poly. Fat 1.106 g
Contains more Poly. FatPolyunsaturated fat +387.2%
~equal in Saturated fat ~1.593g
~equal in Monounsaturated fat ~2.302g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Graham cracker Egg bread DV% diff.
Selenium 6.3µg 30.1µg 43%
Polyunsaturated fat 5.388g 1.106g 29%
Manganese 1.019mg 0.5mg 23%
Starch 46.56g 19%
Cholesterol 0mg 51mg 17%
Choline 5.9mg 84.3mg 14%
Vitamin B1 0.265mg 0.438mg 14%
Vitamin K 14.3µg 0.9µg 11%
Phosphorus 185mg 106mg 11%
Carbs 77.66g 47.8g 10%
Vitamin B2 0.317mg 0.436mg 9%
Iron 3.78mg 3.04mg 9%
Vitamin E 1.51mg 0.26mg 8%
Vitamin A 0µg 63µg 7%
Calories 430kcal 287kcal 7%
Fats 10.6g 6g 7%
Vitamin B6 0.156mg 0.064mg 7%
Protein 6.69g 9.5g 6%
Magnesium 40mg 19mg 5%
Fiber 3.4g 2.3g 4%
Folate 91µg 105µg 4%
Vitamin B12 0µg 0.1µg 4%
Vitamin B3 4.439mg 4.848mg 3%
Vitamin B5 0.42mg 0.282mg 3%
Sodium 459mg 380mg 3%
Vitamin D 0µg 0.4µg 2%
Zinc 0.96mg 0.79mg 2%
Potassium 170mg 115mg 2%
Calcium 77mg 93mg 2%
Vitamin D 0IU 16IU 2%
Fructose 0.99g 1%
Copper 0.17mg 0.162mg 1%
Monounsaturated fat 2.509g 2.302g 1%
Net carbs 74.26g 45.5g N/A
Sugar 24.85g 1.78g N/A
Trans fat 0.055g N/A
Saturated fat 1.633g 1.593g 0%
Tryptophan 0.112mg 0%
Threonine 0.306mg 0%
Isoleucine 0.394mg 0%
Leucine 0.692mg 0%
Lysine 0.311mg 0%
Methionine 0.189mg 0%
Phenylalanine 0.475mg 0%
Valine 0.443mg 0%
Histidine 0.21mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.012g 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

Which food is preferable for your diet?

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

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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
32%
Graham cracker
39%
Egg bread
Minerals Daily Need Coverage Score
60%
Graham cracker
57%
Egg bread

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Egg bread
Egg bread is lower in Sugar (difference - 23.07g)
Which food contains less Sodium?
Egg bread
Egg bread contains less Sodium (difference - 79mg)
Which food is lower in Saturated fat?
Egg bread
Egg bread is lower in Saturated fat (difference - 0.04g)
Which food is lower in glycemic index?
Egg bread
Egg bread is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
Egg bread
Egg bread is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Egg bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172673/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.