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, vitamin B1, and fiber, while omelette has more choline, selenium, vitamin B1,2 and vitamin B5.
- Omelette covers your daily need for cholesterol, 104% more than graham cracker.
- Omelette has a lower glycemic index. The glycemic index of omelette is 0, while the glycemic index of graham cracker is 74.
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 more MagnesiumMagnesium | +263.6% |
| Contains more CalciumCalcium | +60.4% |
| Contains more PotassiumPotassium | +45.3% |
| Contains more IronIron | +155.4% |
| Contains more CopperCopper | +169.8% |
| Contains more ManganeseManganese | +4145.8% |
| Contains more ZincZinc | +13.5% |
| Contains less SodiumSodium | -66.2% |
| Contains more SeleniumSelenium | +309.5% |
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 | +17.1% |
| Contains more Vitamin B1Vitamin B1 | +679.4% |
| Contains more Vitamin B3Vitamin B3 | +6835.9% |
| Contains more Vitamin KVitamin K | +217.8% |
| Contains more FolateFolate | +133.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +21.8% |
| Contains more Vitamin B5Vitamin B5 | +206.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +4096.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 0mg | 313mg | 104% |
| Choline | 5.9mg | 247.6mg | 44% |
| Manganese | 1.019mg | 0.024mg | 43% |
| Selenium | 6.3µg | 25.8µg | 35% |
| Vitamin B12 | 0µg | 0.76µg | 32% |
| Iron | 3.78mg | 1.48mg | 29% |
| Vitamin B3 | 4.439mg | 0.064mg | 27% |
| Carbs | 77.66g | 0.64g | 26% |
| Starch | 46.56g | 19% | |
| Vitamin B1 | 0.265mg | 0.034mg | 19% |
| Vitamin A | 0µg | 172µg | 19% |
| Polyunsaturated fat | 5.388g | 2.712g | 18% |
| Vitamin B5 | 0.42mg | 1.289mg | 17% |
| Calories | 430kcal | 154kcal | 14% |
| Fiber | 3.4g | 0g | 14% |
| Folate | 91µg | 39µg | 13% |
| Sodium | 459mg | 155mg | 13% |
| Copper | 0.17mg | 0.063mg | 12% |
| Vitamin D | 0IU | 69IU | 9% |
| Vitamin D | 0µg | 1.7µg | 9% |
| Vitamin K | 14.3µg | 4.5µg | 8% |
| Protein | 6.69g | 10.57g | 8% |
| Saturated fat | 1.633g | 3.319g | 8% |
| Magnesium | 40mg | 11mg | 7% |
| Monounsaturated fat | 2.509g | 4.843g | 6% |
| Vitamin B2 | 0.317mg | 0.386mg | 5% |
| Calcium | 77mg | 48mg | 3% |
| Phosphorus | 185mg | 167mg | 3% |
| Fats | 10.6g | 11.66g | 2% |
| Potassium | 170mg | 117mg | 2% |
| Fructose | 0.99g | 0g | 1% |
| Zinc | 0.96mg | 1.09mg | 1% |
| Vitamin E | 1.51mg | 1.29mg | 1% |
| Vitamin B6 | 0.156mg | 0.143mg | 1% |
| Net carbs | 74.26g | 0.64g | N/A |
| Sugar | 24.85g | 0.31g | N/A |
| Trans fat | 0.055g | 0.709g | N/A |
| Tryptophan | 0.14mg | 0% | |
| Threonine | 0.467mg | 0% | |
| Isoleucine | 0.565mg | 0% | |
| Leucine | 0.913mg | 0% | |
| Lysine | 0.767mg | 0% | |
| Methionine | 0.319mg | 0% | |
| Phenylalanine | 0.572mg | 0% | |
| Valine | 0.722mg | 0% | |
| Histidine | 0.26mg | 0% | |
| Omega-3 - DHA | 0g | 0.049g | N/A |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | 0.015g | 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:
10.57 g
Fats:
11.66 g
Carbs:
0.64 g
Water:
76.13 g
Other:
1 g
| Contains more CarbsCarbs | +12034.4% |
| Contains more OtherOther | +66% |
| Contains more ProteinProtein | +58% |
| Contains more WaterWater | +2145.7% |
~equal in
Fats
~11.66g
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
3.319 g
Monounsaturated fat:
Mono. Fat
4.843 g
Polyunsaturated fat:
Poly. Fat
2.712 g
| Contains less Sat. FatSaturated fat | -50.8% |
| Contains more Poly. FatPolyunsaturated fat | +98.7% |
| Contains more Mono. FatMonounsaturated fat | +93% |
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 g
Glucose:
0.31 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +235.5% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
