Graham cracker vs. Omelette — In-Depth Nutrition Comparison
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Summary of differences between Graham cracker and Omelette
- Graham cracker has more Manganese, Iron, Vitamin B3, and Vitamin B1, while Omelette has more Choline, Selenium, Vitamin B12, Vitamin A RAE, and Vitamin B5.
- Omelette covers your daily need of Cholesterol 104% more than Graham cracker.
- Graham cracker contains 69 times more Vitamin B3 than Omelette. While Graham cracker contains 4.439mg of Vitamin B3, Omelette contains only 0.064mg.
These are the specific foods used in this comparison Cookies, graham crackers, plain or honey (includes cinnamon) and Egg, whole, cooked, omelet.
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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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Calcium
+60.4%
Contains
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Iron
+155.4%
Contains
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Magnesium
+263.6%
Contains
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Phosphorus
+10.8%
Contains
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Potassium
+45.3%
Contains
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Copper
+169.8%
Contains
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Manganese
+4145.8%
Contains
less
Sodium
-66.2%
Contains
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Zinc
+13.5%
Contains
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Selenium
+309.5%
Equal in Phosphorus - 167
Contains
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Calcium
+60.4%
Contains
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Iron
+155.4%
Contains
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Magnesium
+263.6%
Contains
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Phosphorus
+10.8%
Contains
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Potassium
+45.3%
Contains
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Copper
+169.8%
Contains
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Manganese
+4145.8%
Contains
less
Sodium
-66.2%
Contains
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Zinc
+13.5%
Contains
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Selenium
+309.5%
Equal in Phosphorus - 167
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
+17.1%
Contains
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Vitamin B1
+679.4%
Contains
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Vitamin B3
+6835.9%
Contains
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Folate
+133.3%
Contains
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Vitamin K
+217.8%
Contains
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Vitamin A
+30750%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+21.8%
Contains
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Vitamin B5
+206.9%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B6 - 0.143
Contains
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Vitamin E
+17.1%
Contains
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Vitamin B1
+679.4%
Contains
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Vitamin B3
+6835.9%
Contains
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Folate
+133.3%
Contains
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Vitamin K
+217.8%
Contains
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Vitamin A
+30750%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+21.8%
Contains
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Vitamin B5
+206.9%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B6 - 0.143
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+12034.4%
Contains
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Other
+66%
Contains
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Protein
+58%
Contains
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Water
+2145.7%
Equal in Fats - 11.66
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
10.57 g
Fats:
11.66 g
Carbs:
0.64 g
Water:
76.13 g
Other:
1 g
Contains
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Carbs
+12034.4%
Contains
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Other
+66%
Contains
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Protein
+58%
Contains
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Water
+2145.7%
Equal in Fats - 11.66
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-50.8%
Contains
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Polyunsaturated fat
+98.7%
Contains
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Monounsaturated Fat
+93%
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
3.319 g
Monounsaturated Fat:
4.843 g
Polyunsaturated fat:
2.712 g
Contains
less
Saturated Fat
-50.8%
Contains
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Polyunsaturated fat
+98.7%
Contains
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Monounsaturated Fat
+93%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
Contains
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Sucrose
+∞%
Contains
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Glucose
+235.5%
Contains
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Fructose
+∞%
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 g
Glucose:
0.31 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+∞%
Contains
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Sucrose
+∞%
Contains
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Glucose
+235.5%
Contains
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Fructose
+∞%
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 Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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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 | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 74.26g | 0.64g |
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| Protein | 6.69g | 10.57g |
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| Fats | 10.6g | 11.66g |
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| Carbs | 77.66g | 0.64g |
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| Calories | 430kcal | 154kcal |
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| Starch | 46.56g |
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| Fructose | 0.99g | 0g |
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| Sugar | 24.85g | 0.31g |
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| Fiber | 3.4g | 0g |
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| Calcium | 77mg | 48mg |
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| Iron | 3.78mg | 1.48mg |
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| Magnesium | 40mg | 11mg |
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| Phosphorus | 185mg | 167mg |
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| Potassium | 170mg | 117mg |
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| Sodium | 459mg | 155mg |
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| Zinc | 0.96mg | 1.09mg |
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| Copper | 0.17mg | 0.063mg |
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| Manganese | 1.019mg | 0.024mg |
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| Selenium | 6.3µg | 25.8µg |
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| Vitamin A | 2IU | 617IU |
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| Vitamin A RAE | 0µg | 172µg |
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| Vitamin E | 1.51mg | 1.29mg |
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| Vitamin D | 0IU | 69IU |
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| Vitamin D | 0µg | 1.7µg |
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| Vitamin B1 | 0.265mg | 0.034mg |
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| Vitamin B2 | 0.317mg | 0.386mg |
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| Vitamin B3 | 4.439mg | 0.064mg |
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| Vitamin B5 | 0.42mg | 1.289mg |
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| Vitamin B6 | 0.156mg | 0.143mg |
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| Folate | 91µg | 39µg |
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| Vitamin B12 | 0µg | 0.76µg |
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| Vitamin K | 14.3µg | 4.5µg |
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| Tryptophan | 0.14mg |
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| Threonine | 0.467mg |
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| Isoleucine | 0.565mg |
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| Leucine | 0.913mg |
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| Lysine | 0.767mg |
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| Methionine | 0.319mg |
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| Phenylalanine | 0.572mg |
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| Valine | 0.722mg |
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| Histidine | 0.26mg |
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| Cholesterol | 0mg | 313mg |
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| Trans Fat | 0.055g | 0.709g |
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| Saturated Fat | 1.633g | 3.319g |
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| Omega-3 - DHA | 0g | 0.049g |
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| Omega-3 - DPA | 0g | 0.006g |
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| Monounsaturated Fat | 2.509g | 4.843g |
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| Polyunsaturated fat | 5.388g | 2.712g |
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| Omega-6 - Eicosadienoic acid | 0.004g | 0.015g |
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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%
38%
Minerals Daily Need Coverage Score
60%
37%
Comparison summary
Which food is lower in Sugar?
Omelette is lower in Sugar (difference - 24.54g)
Which food contains less Sodium?
Omelette contains less Sodium (difference - 304mg)
Which food is lower in glycemic index?
Omelette is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 313mg)
Which food is lower in Saturated Fat?
Graham cracker is lower in Saturated Fat (difference - 1.686g)
Which food is cheaper?
Graham cracker is cheaper (difference - $1)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.