Graham cracker vs. French toast — In-Depth Nutrition Comparison

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Important differences between graham cracker and french toast

Graham cracker has more manganese, iron, vitamin B3, carbs, copper, and folate; however, french toast has more selenium, vitamin A, and vitamin B12.
French toast's daily need coverage for cholesterol is 39% more.
Graham cracker has 5 times more manganese than french toast. Graham cracker has 1.019mg of manganese, while french toast has 0.188mg.

The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and French toast, prepared from recipe, made with low fat (2%) milk.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Graham cracker

French toast

Contains more MagnesiumMagnesium	+135.3%
Contains more PotassiumPotassium	+26.9%
Contains more IronIron	+126.3%
Contains more CopperCopper	+193.1%
Contains more ZincZinc	+43.3%
Contains more PhosphorusPhosphorus	+58.1%
Contains more ManganeseManganese	+442%

Contains more CalciumCalcium	+29.9%
Contains more SeleniumSelenium	+219%

~equal in Sodium ~479mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Graham cracker

French toast

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+29.9%
Contains more Vitamin B3Vitamin B3	+172.7%
Contains more Vitamin B6Vitamin B6	+110.8%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+111.6%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+30.7%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.321mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	0mg	116mg	39%
Omega-3 (ALA)	0.599g		37%
Manganese	1.019mg	0.188mg	36%
Omega-6 (Linoleic acid)	4.735g		28%
Iron	3.78mg	1.67mg	26%
Selenium	6.3µg	20.1µg	25%
Starch	46.56g		19%
Polyunsaturated fat	5.388g	2.594g	19%
Carbs	77.66g	25g	18%
Vitamin B3	4.439mg	1.628mg	18%
Fiber	3.4g		14%
Vitamin A	0µg	124µg	14%
Vitamin B12	0µg	0.31µg	13%
Copper	0.17mg	0.058mg	12%
Vitamin K	14.3µg		12%
Folate	91µg	43µg	12%
Calories	430kcal	229kcal	10%
Phosphorus	185mg	117mg	10%
Vitamin E	1.51mg		10%
Vitamin B6	0.156mg	0.074mg	6%
Magnesium	40mg	17mg	5%
Vitamin B1	0.265mg	0.204mg	5%
Saturated fat	1.633g	2.723g	5%
Monounsaturated fat	2.509g	4.524g	5%
Zinc	0.96mg	0.67mg	3%
Vitamin B5	0.42mg	0.549mg	3%
Protein	6.69g	7.7g	2%
Calcium	77mg	100mg	2%
Potassium	170mg	134mg	1%
Sodium	459mg	479mg	1%
Choline	5.9mg		1%
Fructose	0.99g		1%
Protein per 100 calories	1.6g	3.4g	N/A
Calories per 10 g protein	643kcal	297kcal	N/A
Weight per 100 calories	23g	44g	N/A
Fats	10.6g	10.8g	0%
Unsaturated / Saturated Fat ratio	4.8	2.6	N/A
Vitamin C	0mg	0.3mg	0%
Net carbs	74.26g	25g	N/A
Sugar	24.85g		N/A
Vitamin B2	0.317mg	0.321mg	0%
Trans fat	0.055g		N/A
Tryptophan		0.094mg	0%
Threonine		0.305mg	0%
Isoleucine		0.375mg	0%
Leucine		0.621mg	0%
Lysine		0.413mg	0%
Methionine		0.188mg	0%
Phenylalanine		0.389mg	0%
Valine		0.419mg	0%
Histidine		0.179mg	0%
Omega-3 (EPA)	0g	0.001g	N/A
Omega-3 (DHA)	0g	0.01g	N/A
Omega-6 (Gamma-linolenic acid)	0.024g		N/A
Omega-6 (Eicosadienoic acid)	0.004g		N/A