Graham cracker vs. Eggnog — In-Depth Nutrition Comparison
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Significant differences between graham cracker and eggnog
- Graham cracker has more iron, manganese, vitamin B3, folate, vitamin B1, copper, and fiber; however, eggnog is richer in vitamin B12.
- Graham cracker covers your daily iron needs 45% more than eggnog.
- Eggnog contains less sodium.
- 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 Cookies, graham crackers, plain or honey (includes cinnamon) and Eggnog.
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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 | +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% |
| Contains more CalciumCalcium | +68.8% |
| Contains less SodiumSodium | -88.2% |
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 | +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% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.78mg | 0.2mg | 45% |
| Manganese | 1.019mg | 0.005mg | 44% |
| Polyunsaturated fat | 5.388g | 0.198g | 35% |
| Vitamin B3 | 4.439mg | 0.105mg | 27% |
| Folate | 91µg | 1µg | 23% |
| Carbs | 77.66g | 8.05g | 23% |
| Cholesterol | 0mg | 59mg | 20% |
| Starch | 46.56g | 19% | |
| Vitamin B12 | 0µg | 0.45µg | 19% |
| Vitamin B1 | 0.265mg | 0.034mg | 19% |
| Sodium | 459mg | 54mg | 18% |
| Calories | 430kcal | 88kcal | 17% |
| Copper | 0.17mg | 0.013mg | 17% |
| Fiber | 3.4g | 0g | 14% |
| Vitamin K | 14.3µg | 0.3µg | 12% |
| Phosphorus | 185mg | 109mg | 11% |
| Vitamin B2 | 0.317mg | 0.19mg | 10% |
| Fats | 10.6g | 4.19g | 10% |
| Vitamin E | 1.51mg | 0.21mg | 9% |
| Vitamin B6 | 0.156mg | 0.05mg | 8% |
| Choline | 5.9mg | 52.2mg | 8% |
| Vitamin A | 0µg | 59µg | 7% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Zinc | 0.96mg | 0.46mg | 5% |
| Calcium | 77mg | 130mg | 5% |
| Magnesium | 40mg | 19mg | 5% |
| Saturated fat | 1.633g | 2.591g | 4% |
| Selenium | 6.3µg | 4.2µg | 4% |
| Protein | 6.69g | 4.55g | 4% |
| Monounsaturated fat | 2.509g | 1.302g | 3% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Fructose | 0.99g | 0.04g | 1% |
| Net carbs | 74.26g | 8.05g | N/A |
| Potassium | 170mg | 165mg | 0% |
| Sugar | 24.85g | 8.05g | N/A |
| Vitamin B5 | 0.42mg | 0.417mg | 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 |
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:
4.55 g
Fats:
4.19 g
Carbs:
8.05 g
Water:
82.54 g
Other:
0.67 g
| Contains more ProteinProtein | +47% |
| Contains more FatsFats | +153% |
| Contains more CarbsCarbs | +864.7% |
| Contains more OtherOther | +147.8% |
| Contains more WaterWater | +2334.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated fat:
Sat. Fat
2.591 g
Monounsaturated fat:
Mono. Fat
1.302 g
Polyunsaturated fat:
Poly. Fat
0.198 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
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:
0.04 g
Glucose:
0.07 g
Fructose:
0.04 g
Lactose:
7.84 g
Maltose:
0.04 g
Galactose:
0.04 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +56950% |
| Contains more GlucoseGlucose | +1385.7% |
| Contains more FructoseFructose | +2375% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
