Cheese crackers vs. Egg bread — In-Depth Nutrition Comparison

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Differences between cheese crackers and egg bread

Cheese crackers have more fats, iron, phosphorus, vitamin E, and folate, while egg bread has more selenium and choline.
Egg bread's daily need coverage for selenium is 30% higher.
Egg bread contains 8 times less vitamin E than cheese crackers. Cheese crackers contain 2.19mg of vitamin E, while egg bread contains 0.26mg.
The amount of saturated fat in egg bread is lower.
Cheese crackers have a lower glycemic index. The glycemic index of cheese crackers is 54, while the glycemic index of egg bread is 70.

The food types used in this comparison are Crackers, cheese, regular and Bread, egg.

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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.

Cheese crackers

Egg bread

Contains more MagnesiumMagnesium	+31.6%
Contains more CalciumCalcium	+46.2%
Contains more PotassiumPotassium	+35.7%
Contains more IronIron	+60.5%
Contains more ZincZinc	+50.6%
Contains more PhosphorusPhosphorus	+88.7%
Contains more ManganeseManganese	+12.4%

Contains more CopperCopper	+29.6%
Contains less SodiumSodium	-60.9%
Contains more SeleniumSelenium	+123%

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.

Cheese crackers

Egg bread

Contains more Vitamin EVitamin E	+742.3%
Contains more Vitamin B1Vitamin B1	+28.3%
Contains more Vitamin B3Vitamin B3	+26.1%
Contains more Vitamin B5Vitamin B5	+67.4%
Contains more Vitamin B6Vitamin B6	+165.6%
Contains more Vitamin B12Vitamin B12	+240%
Contains more Vitamin KVitamin K	+944.4%
Contains more FolateFolate	+44.8%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+270.6%
Contains more Vitamin B2Vitamin B2	+29%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	10.09g	1.106g	60%
Omega-6 (Linoleic acid)	9.25g		54%
Omega-3 (ALA)	0.715g		45%
Selenium	13.5µg	30.1µg	30%
Fats	22.74g	6g	26%
Sodium	973mg	380mg	26%
Iron	4.88mg	3.04mg	23%
Starch	52.56g		22%
Saturated fat	5.288g	1.593g	17%
Cholesterol	3mg	51mg	16%
Choline	8.7mg	84.3mg	14%
Phosphorus	200mg	106mg	13%
Vitamin E	2.19mg	0.26mg	13%
Folate	152µg	105µg	12%
Calories	489kcal	287kcal	10%
Vitamin B1	0.562mg	0.438mg	10%
Vitamin B12	0.34µg	0.1µg	10%
Monounsaturated fat	5.744g	2.302g	9%
Vitamin B2	0.338mg	0.436mg	8%
Vitamin B3	6.113mg	4.848mg	8%
Vitamin B6	0.17mg	0.064mg	8%
Vitamin K	9.4µg	0.9µg	7%
Vitamin A	17µg	63µg	5%
Carbs	59.42g	47.8g	4%
Calcium	136mg	93mg	4%
Copper	0.125mg	0.162mg	4%
Zinc	1.19mg	0.79mg	4%
Vitamin B5	0.472mg	0.282mg	4%
Protein	10.93g	9.5g	3%
Manganese	0.562mg	0.5mg	3%
Vitamin D*	1 IU	16 IU	2%
Vitamin D	0µg	0.4µg	2%
Magnesium	25mg	19mg	1%
Potassium	156mg	115mg	1%
Protein per 100 calories	2.2g	3.3g	N/A
Calories per 10 g protein	447kcal	302kcal	N/A
Weight per 100 calories	20g	35g	N/A
Unsaturated / Saturated Fat ratio	3	2.1	N/A
Net carbs	57.12g	45.5g	N/A
Sugar	4.53g	1.78g	N/A
Fiber	2.3g	2.3g	0%
Trans fat	0.542g		N/A
Tryptophan	0.129mg	0.112mg	0%
Threonine	0.295mg	0.306mg	0%
Isoleucine	0.424mg	0.394mg	0%
Leucine	0.744mg	0.692mg	0%
Lysine	0.418mg	0.311mg	0%
Methionine	0.194mg	0.189mg	0%
Phenylalanine	0.49mg	0.475mg	0%
Valine	0.478mg	0.443mg	0%
Histidine	0.245mg	0.21mg	0%
Fructose	0.37g		0%
Omega-3 (EPA)	0.001g	0.001g	N/A
Omega-3 (DHA)	0g	0.012g	N/A
Omega-3 (DPA)	0.001g	0g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0.001g		N/A
Omega-6 (Eicosadienoic acid)	0.007g		N/A