Egg bread vs. Crackers — In-Depth Nutrition Comparison

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What are the main differences between egg bread and crackers?

Egg bread is richer in selenium and choline, while crackers are higher in vitamin K, fats, phosphorus, vitamin E, and iron.
Crackers' daily need coverage for vitamin K is 57% higher.

We used Bread, egg and Crackers, standard snack-type, regular types in this comparison.

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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.

Egg bread

Crackers

Contains more CopperCopper	+55.8%
Contains more ZincZinc	+61.2%
Contains less SodiumSodium	-47.7%
Contains more SeleniumSelenium	+349.3%

Contains more CalciumCalcium	+29%
Contains more IronIron	+32.6%
Contains more PhosphorusPhosphorus	+134%

~equal in Magnesium ~18mg

~equal in Potassium ~118mg

~equal in Manganese ~0.491mg

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.

Egg bread

Crackers

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B3Vitamin B3	+11.4%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+14.1%

Contains more Vitamin EVitamin E	+1065.4%
Contains more Vitamin B5Vitamin B5	+47.9%
Contains more Vitamin KVitamin K	+7600%

~equal in Vitamin C ~0mg

~equal in Vitamin B1 ~0.416mg

~equal in Vitamin B2 ~0.456mg

~equal in Vitamin B6 ~0.063mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)		1.485g	93%
Polyunsaturated fat	1.106g	13.137g	80%
Omega-6 (Linoleic acid)		11.48g	68%
Vitamin K	0.9µg	69.3µg	57%
Selenium	30.1µg	6.7µg	43%
Fats	6g	26.43g	31%
Starch		49.69g	20%
Phosphorus	106mg	248mg	20%
Vitamin E	0.26mg	3.03mg	18%
Saturated fat	1.593g	5.562g	18%
Cholesterol	51mg	0mg	17%
Sodium	380mg	726mg	15%
Choline	84.3mg	9.6mg	14%
Iron	3.04mg	4.03mg	12%
Calories	287kcal	510kcal	11%
Monounsaturated fat	2.302g	6.553g	11%
Vitamin A	63µg	0µg	7%
Protein	9.5g	6.64g	6%
Copper	0.162mg	0.104mg	6%
Carbs	47.8g	61.3g	5%
Vitamin B12	0.1µg	0µg	4%
Calcium	93mg	120mg	3%
Zinc	0.79mg	0.49mg	3%
Vitamin B3	4.848mg	4.352mg	3%
Vitamin B5	0.282mg	0.417mg	3%
Folate	105µg	92µg	3%
Vitamin D*	16 IU	0 IU	2%
Vitamin D	0.4µg	0µg	2%
Vitamin B1	0.438mg	0.416mg	2%
Vitamin B2	0.436mg	0.456mg	2%
Protein per 100 calories	3.3g	1.3g	N/A
Calories per 10 g protein	302kcal	768kcal	N/A
Weight per 100 calories	35g	20g	N/A
Unsaturated / Saturated Fat ratio	2.1	3.5	N/A
Net carbs	45.5g	59g	N/A
Magnesium	19mg	18mg	0%
Potassium	115mg	118mg	0%
Sugar	1.78g	8.18g	N/A
Fiber	2.3g	2.3g	0%
Manganese	0.5mg	0.491mg	0%
Vitamin B6	0.064mg	0.063mg	0%
Trans fat		1.076g	N/A
Tryptophan	0.112mg	0.084mg	0%
Threonine	0.306mg	0.193mg	0%
Isoleucine	0.394mg	0.246mg	0%
Leucine	0.692mg	0.471mg	0%
Lysine	0.311mg	0.103mg	0%
Methionine	0.189mg	0.112mg	0%
Phenylalanine	0.475mg	0.331mg	0%
Valine	0.443mg	0.294mg	0%
Histidine	0.21mg	0.145mg	0%
Fructose		0.29g	0%
Omega-3 (EPA)	0.001g	0g	N/A
Omega-3 (DHA)	0.012g	0g	N/A
Omega-6 (Gamma-linolenic acid)		0.062g	N/A
Omega-6 (Eicosadienoic acid)		0.009g	N/A