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Graham cracker vs. Yolk — In-Depth Nutrition Comparison

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How are graham cracker and yolk different?

  • Graham cracker is richer in manganese, while yolk is higher in choline, selenium, vitamin B12, vitamin B5, vitamin D, phosphorus, and vitamin A.
  • Yolk covers your daily need for cholesterol, 362% more than graham cracker.
  • Graham cracker contains 19 times more manganese than yolk. Graham cracker contains 1.019mg of manganese, while yolk contains 0.055mg.
  • Graham cracker is lower in saturated fat.
  • Graham cracker has a higher glycemic index (74) than yolk (0).

Cookies, graham crackers, plain or honey (includes cinnamon) and Egg, yolk, raw, fresh types were used in this article.

Infographic

Graham cracker vs Yolk infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Yolk
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +56%
Contains more IronIron +38.5%
Contains more CopperCopper +120.8%
Contains more ManganeseManganese +1752.7%
Contains more CalciumCalcium +67.5%
Contains more ZincZinc +139.6%
Contains more PhosphorusPhosphorus +110.8%
Contains less SodiumSodium -89.5%
Contains more SeleniumSelenium +788.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Yolk
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin B1Vitamin B1 +50.6%
Contains more Vitamin B3Vitamin B3 +18395.8%
Contains more Vitamin KVitamin K +1942.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +70.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +66.6%
Contains more Vitamin B5Vitamin B5 +611.9%
Contains more Vitamin B6Vitamin B6 +124.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +60.4%
Contains more CholineCholine +13801.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Yolk
4
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more CarbsCarbs +2063.2%
Contains more ProteinProtein +137.1%
Contains more FatsFats +150.4%
Contains more WaterWater +1443.1%
~equal in Other ~1.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Yolk
1
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -82.9%
Contains more Poly. FatPolyunsaturated fat +28.2%
Contains more Mono. FatMonounsaturated fat +367.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
65% 32%
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
Yolk
3
13% 34% 13% 13% 13% 13%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.18 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +32500%
Contains more GlucoseGlucose +477.8%
Contains more FructoseFructose +1314.3%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Graham cracker Yolk
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Choline 5.9mg 820.2mg 148%
Selenium 6.3µg 56µg 90%
Vitamin B12 0µg 1.95µg 81%
Vitamin B5 0.42mg 2.99mg 51%
Manganese 1.019mg 0.055mg 42%
Vitamin A 0µg 381µg 42%
Saturated fat 1.633g 9.551g 36%
Phosphorus 185mg 390mg 29%
Vitamin B3 4.439mg 0.024mg 28%
Vitamin D 0IU 218IU 27%
Vitamin D 0µg 5.4µg 27%
Fats 10.6g 26.54g 25%
Carbs 77.66g 3.59g 25%
Monounsaturated fat 2.509g 11.738g 23%
Starch 46.56g 19%
Protein 6.69g 15.86g 18%
Sodium 459mg 48mg 18%
Vitamin B2 0.317mg 0.528mg 16%
Vitamin B6 0.156mg 0.35mg 15%
Folate 91µg 146µg 14%
Fiber 3.4g 0g 14%
Iron 3.78mg 2.73mg 13%
Zinc 0.96mg 2.3mg 12%
Vitamin K 14.3µg 0.7µg 11%
Copper 0.17mg 0.077mg 10%
Magnesium 40mg 5mg 8%
Polyunsaturated fat 5.388g 4.204g 8%
Vitamin E 1.51mg 2.58mg 7%
Vitamin B1 0.265mg 0.176mg 7%
Calories 430kcal 322kcal 5%
Calcium 77mg 129mg 5%
Potassium 170mg 109mg 2%
Fructose 0.99g 0.07g 1%
Net carbs 74.26g 3.59g N/A
Sugar 24.85g 0.56g N/A
Trans fat 0.055g N/A
Tryptophan 0.177mg 0%
Threonine 0.687mg 0%
Isoleucine 0.866mg 0%
Leucine 1.399mg 0%
Lysine 1.217mg 0%
Methionine 0.378mg 0%
Phenylalanine 0.681mg 0%
Valine 0.949mg 0%
Histidine 0.416mg 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g N/A
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Yolk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
32%
Graham cracker
114%
Yolk
Minerals Daily Need Coverage Score
60%
Graham cracker
73%
Yolk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 24.29g)
Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 411mg)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 74)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 1085mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 7.918g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $1)
Which food is richer in minerals?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.