Graham cracker vs. Egg white — In-Depth Nutrition Comparison
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What are the differences between graham cracker and egg whites?
- Graham cracker is higher in iron, manganese, vitamin B3, phosphorus, folate, vitamin B1, copper, and fiber, yet egg whites are higher in selenium.
- Graham cracker's daily need coverage for iron is 46% more.
- The amount of sodium in egg whites is lower.
- The glycemic index of egg whites is lower.
We used Cookies, graham crackers, plain or honey (includes cinnamon) and Egg, white, raw, fresh types in this article.
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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 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% |
| Contains less SodiumSodium | -63.8% |
| Contains more SeleniumSelenium | +217.5% |
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 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% |
| Contains more Vitamin B2Vitamin B2 | +38.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
| Contains more FatsFats | +6135.3% |
| Contains more CarbsCarbs | +10538.4% |
| Contains more OtherOther | +163.5% |
| Contains more ProteinProtein | +62.9% |
| Contains more WaterWater | +2483.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +32500% |
| Contains more GlucoseGlucose | +205.9% |
| Contains more FructoseFructose | +1314.3% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 3.78mg | 0.08mg | 46% |
| Manganese | 1.019mg | 0.011mg | 44% |
| Polyunsaturated fat | 5.388g | 0g | 36% |
| Vitamin B3 | 4.439mg | 0.105mg | 27% |
| Carbs | 77.66g | 0.73g | 26% |
| Selenium | 6.3µg | 20µg | 25% |
| Phosphorus | 185mg | 15mg | 24% |
| Folate | 91µg | 4µg | 22% |
| Vitamin B1 | 0.265mg | 0.004mg | 22% |
| Calories | 430kcal | 52kcal | 19% |
| Starch | 46.56g | 19% | |
| Fats | 10.6g | 0.17g | 16% |
| Copper | 0.17mg | 0.023mg | 16% |
| Fiber | 3.4g | 0g | 14% |
| Sodium | 459mg | 166mg | 13% |
| Vitamin K | 14.3µg | 0µg | 12% |
| Vitamin B6 | 0.156mg | 0.005mg | 12% |
| Vitamin E | 1.51mg | 0mg | 10% |
| Vitamin B2 | 0.317mg | 0.439mg | 9% |
| Zinc | 0.96mg | 0.03mg | 8% |
| Protein | 6.69g | 10.9g | 8% |
| Saturated fat | 1.633g | 0g | 7% |
| Calcium | 77mg | 7mg | 7% |
| Magnesium | 40mg | 11mg | 7% |
| Monounsaturated fat | 2.509g | 0g | 6% |
| Vitamin B5 | 0.42mg | 0.19mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Fructose | 0.99g | 0.07g | 1% |
| Choline | 5.9mg | 1.1mg | 1% |
| Net carbs | 74.26g | 0.73g | N/A |
| Potassium | 170mg | 163mg | 0% |
| Sugar | 24.85g | 0.71g | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
60%
17%
Comparison summary
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is cheaper?
Graham cracker is cheaper (difference - $1)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 24.14g)
Which food contains less Sodium?
Egg white contains less Sodium (difference - 293mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 1.633g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 74)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)