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.
Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Eggnog.
Infographic
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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
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Iron
+1790%
Contains
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Magnesium
+110.5%
Contains
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Phosphorus
+69.7%
Contains
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Zinc
+108.7%
Contains
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Copper
+1207.7%
Contains
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Manganese
+20280%
Contains
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Selenium
+50%
Contains
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Calcium
+68.8%
Contains
less
Sodium
-88.2%
Equal in Potassium - 165
Contains
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Iron
+1790%
Contains
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Magnesium
+110.5%
Contains
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Phosphorus
+69.7%
Contains
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Zinc
+108.7%
Contains
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Copper
+1207.7%
Contains
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Manganese
+20280%
Contains
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Selenium
+50%
Contains
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Calcium
+68.8%
Contains
less
Sodium
-88.2%
Equal in Potassium - 165
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
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Vitamin E
+619%
Contains
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Vitamin B1
+679.4%
Contains
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Vitamin B2
+66.8%
Contains
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Vitamin B3
+4127.6%
Contains
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Vitamin B6
+212%
Contains
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Folate
+9000%
Contains
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Vitamin K
+4666.7%
Contains
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Vitamin A
+10200%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B5 - 0.417
Contains
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Vitamin E
+619%
Contains
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Vitamin B1
+679.4%
Contains
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Vitamin B2
+66.8%
Contains
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Vitamin B3
+4127.6%
Contains
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Vitamin B6
+212%
Contains
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Folate
+9000%
Contains
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Vitamin K
+4666.7%
Contains
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Vitamin A
+10200%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B5 - 0.417
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+47%
Contains
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Fats
+153%
Contains
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Carbs
+864.7%
Contains
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Other
+147.8%
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Water
+2334.8%
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
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Protein
+47%
Contains
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Fats
+153%
Contains
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Carbs
+864.7%
Contains
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Other
+147.8%
Contains
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Water
+2334.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-37%
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Monounsaturated Fat
+92.7%
Contains
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Polyunsaturated fat
+2621.2%
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
2.591 g
Monounsaturated Fat:
1.302 g
Polyunsaturated fat:
0.198 g
Contains
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Saturated Fat
-37%
Contains
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Monounsaturated Fat
+92.7%
Contains
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Polyunsaturated fat
+2621.2%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
Contains
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Sucrose
+56950%
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Glucose
+1385.7%
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Fructose
+2375%
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Lactose
+∞%
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Maltose
+∞%
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Galactose
+∞%
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
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Starch
+∞%
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Sucrose
+56950%
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Glucose
+1385.7%
Contains
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Fructose
+2375%
Contains
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Lactose
+∞%
Contains
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Maltose
+∞%
Contains
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Galactose
+∞%
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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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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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 Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 74.26g | 8.05g |
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| Protein | 6.69g | 4.55g |
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| Fats | 10.6g | 4.19g |
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| Carbs | 77.66g | 8.05g |
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| Calories | 430kcal | 88kcal |
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| Starch | 46.56g |
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| Fructose | 0.99g | 0.04g |
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| Sugar | 24.85g | 8.05g |
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| Fiber | 3.4g | 0g |
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| Calcium | 77mg | 130mg |
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| Iron | 3.78mg | 0.2mg |
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| Magnesium | 40mg | 19mg |
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| Phosphorus | 185mg | 109mg |
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| Potassium | 170mg | 165mg |
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| Sodium | 459mg | 54mg |
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| Zinc | 0.96mg | 0.46mg |
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| Copper | 0.17mg | 0.013mg |
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| Manganese | 1.019mg | 0.005mg |
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| Selenium | 6.3µg | 4.2µg |
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| Vitamin A | 2IU | 206IU |
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| Vitamin A RAE | 0µg | 59µg |
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| Vitamin E | 1.51mg | 0.21mg |
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| Vitamin D | 0IU | 49IU |
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| Vitamin D | 0µg | 1.2µg |
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| Vitamin C | 0mg | 1.5mg |
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| Vitamin B1 | 0.265mg | 0.034mg |
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| Vitamin B2 | 0.317mg | 0.19mg |
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| Vitamin B3 | 4.439mg | 0.105mg |
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| Vitamin B5 | 0.42mg | 0.417mg |
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| Vitamin B6 | 0.156mg | 0.05mg |
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| Folate | 91µg | 1µg |
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| Vitamin B12 | 0µg | 0.45µg |
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| Vitamin K | 14.3µg | 0.3µg |
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| Tryptophan | 0.085mg |
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| Threonine | 0.201mg |
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| Isoleucine | 0.237mg |
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| Leucine | 0.383mg |
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| Lysine | 0.257mg |
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| Methionine | 0.12mg |
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| Phenylalanine | 0.225mg |
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| Valine | 0.289mg |
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| Histidine | 0.108mg |
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| Cholesterol | 0mg | 59mg |
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| Trans Fat | 0.055g |
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| Saturated Fat | 1.633g | 2.591g |
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| Monounsaturated Fat | 2.509g | 1.302g |
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| Polyunsaturated fat | 5.388g | 0.198g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-3 - ALA | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
35%
17%
Minerals Daily Need Coverage Score
60%
17%
Comparison summary
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Graham cracker is lower in Saturated Fat (difference - 0.958g)
Which food is cheaper?
Graham cracker is cheaper (difference - $2)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Eggnog is lower in Sugar (difference - 16.8g)
Which food contains less Sodium?
Eggnog contains less Sodium (difference - 405mg)
Which food is lower in glycemic index?
Eggnog is lower in glycemic index (difference - 19)