Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Crackers, cheese, regular
      ×
      Plain Graham Crackers
      ×
      Melba Toast
      ×
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      Number of Servings:
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Crackers, cheese, regular 1/2 oz (x1) 3% DV 69 calories
      • Plain Graham Crackers 1 cracker (x1) 3% DV 65 calories
      • Melba Toast 1 cup pieces (x1) 6% DV 117 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Crackers, cheese, regular 1/2 oz (x1) 4% DV 3.2g
      • Plain Graham Crackers 1 cracker (x1) 2% DV 1.6g
      • Melba Toast 1 cup pieces (x1) 1% DV 0.96g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Crackers, cheese, regular 1/2 oz (x1) 3% DV 8.4g
      • Plain Graham Crackers 1 cracker (x1) 4% DV 11.6g
      • Melba Toast 1 cup pieces (x1) 8% DV 23g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Crackers, cheese, regular 1/2 oz (x1) 3% DV 1.6g
      • Plain Graham Crackers 1 cracker (x1) 2% DV 1g
      • Melba Toast 1 cup pieces (x1) 7% DV 3.6g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Crackers, cheese, regular 1/2 oz (x1) 0% DV 0.43mg
      • Plain Graham Crackers 1 cracker (x1) 0% DV 0mg
      • Melba Toast 1 cup pieces (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Crackers, cheese, regular 1/2 oz (x1) 4% DV 0.75g
      • Plain Graham Crackers 1 cracker (x1) 1% DV 0.24g
      • Melba Toast 1 cup pieces (x1) 1% DV 0.13g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Crackers, cheese, regular 1/2 oz (x1) 1% DV 0.33g
      • Plain Graham Crackers 1 cracker (x1) 2% DV 0.51g
      • Melba Toast 1 cup pieces (x1) 7% DV 1.9g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Crackers, cheese, regular 1/2 oz (x1) 1% DV 0.64g
      • Plain Graham Crackers 1 cracker (x1) 7% DV 3.7g
      • Melba Toast 1 cup pieces (x1) 1% DV 0.28g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Crackers, cheese, regular 1/2 oz (x1) 4% DV 0.69mg
      • Plain Graham Crackers 1 cracker (x1) 3% DV 0.57mg
      • Melba Toast 1 cup pieces (x1) 6% DV 1.1mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Crackers, cheese, regular 1/2 oz (x1) 1% DV 19.3mg
      • Plain Graham Crackers 1 cracker (x1) 1% DV 11.5mg
      • Melba Toast 1 cup pieces (x1) 2% DV 27.9mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Crackers, cheese, regular 1/2 oz (x1) 0% DV 22.2mg
      • Plain Graham Crackers 1 cracker (x1) 1% DV 25.5mg
      • Melba Toast 1 cup pieces (x1) 1% DV 60.6mg
      Comparison Table

      Table Legend

      1. Crackers, cheese, regular
      2. Plain Graham Crackers
      3. Melba Toast
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 14 15 30
      Calories
      (%DV)      		 69
      (3%)      		 65
      (3%)      		 117
      (6%)
      Fat (g)
      (%DV)      		 3.2
      (4%)      		 1.6
      (2%)      		 0.96
      (1%)
      Protein (g)
      (%DV)      		 1.6
      (3%)      		 1
      (2%)      		 3.6
      (7%)
      Carbohydrate (g)
      (%DV)      		 8.4
      (3%)      		 11.6
      (4%)      		 23
      (8%)
      Sugars (g)
      (%DV)      		 0.64
      (1%)      		 3.7
      (7%)      		 0.28
      (1%)
      Fiber (g)
      (%DV)      		 0.33
      (1%)      		 0.51
      (2%)      		 1.9
      (7%)
      Cholesterol (mg)
      (%DV)      		 0.43
      (0%)      		 0
      (0%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 0.75
      (4%)      		 0.24
      (1%)      		 0.13
      (1%)
      Net-Carbs (g) 8.1
      		11.1
      		21.1
      Trans Fatty Acids (g) 0.08
      		0.01
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 14 15 30
      Calcium (mg)
      (%DV)      		 19.3
      (1%)      		 11.5
      (1%)      		 27.9
      (2%)
      Iron, Fe (mg)
      (%DV)      		 0.69
      (4%)      		 0.57
      (3%)      		 1.1
      (6%)
      Potassium, K (mg)
      (%DV)      		 22.2
      (0%)      		 25.5
      (1%)      		 60.6
      (1%)
      Magnesium (mg)
      (%DV)      		 3.6
      (1%)      		 6
      (1%)      		 17.7
      (4%)
      Phosphorus, P (mg)
      (%DV)      		 28.4
      (2%)      		 27.8
      (2%)      		 58.8
      (5%)
      Sodium (mg)
      (%DV)      		 138.2
      (6%)      		 77.4
      (3%)      		 179.4
      (7%)
      Zinc, Zn (mg)
      (%DV)      		 0.17
      (2%)      		 0.14
      (1%)      		 0.6
      (5%)
      Copper, Cu (mg)
      (%DV)      		 0.02
      (2%)      		 0.03
      (3%)      		 0.09
      (10%)
      Manganese (mg)
      (%DV)      		 0.08
      (3%)      		 0.15
      (7%)      		 0.34
      (15%)
      Selenium, Se (mcg)
      (%DV)      		 1.9
      (3%)      		 0.95
      (2%)      		 10.4
      (19%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 14 15 30
      Vitamin A, RAE (mcg)
      (%DV)      		 2.4
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.08
      (7%)      		 0.04
      (3%)      		 0.12
      (10%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.05
      (4%)      		 0.05
      (4%)      		 0.08
      (6%)
      Niacin (B3) (mg)
      (%DV)      		 0.87
      (5%)      		 0.67
      (4%)      		 1.2
      (8%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.07
      (1%)      		 0.06
      (1%)      		 0.21
      (4%)
      Vitamin B6 (mg)
      (%DV)      		 0.02
      (1%)      		 0.02
      (1%)      		 0.03
      (2%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 21.6
      (5%)      		 13.7
      (3%)      		 37.2
      (9%)
      Folic acid (mcg)
      (%)      		 18
      (5%)      		 10.8
      (3%)      		 29.4
      (7%)
      Food Folate (mcg)
      (%)      		 3.6
      (1%)      		 2.9
      (1%)      		 7.8
      (2%)
      Folate DFE (mcg)
      (%)      		 34.2
      (9%)      		 21.3
      (5%)      		 57.9
      (14%)
      Choline (mg)
      (%DV)      		 1.2
      (0%)      		 0.89
      (0%)      		 5.9
      (1%)
      Vitamin B12 (mcg)
      (%DV)      		 0.05
      (2%)      		 0
      (0%)      		 0
      (0%)
      Retinol (mcg) 1.6
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 8.9
      (0%)      		 0.15
      (0%)      		 0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 2.4
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 22.2 0.3 0
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 4.8
      		11.5
      		22.2
      Vitamin E (mg)
      (%DV)      		 0.31
      (2%)      		 0.23
      (2%)      		 0.13
      (1%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		--
      Vitamin D (IU)
      (%DV)      		 0.14
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 1.3
      (1%)      		 2.1
      (2%)      		 0.27
      (0%)
      Vitamin K1 (mcg) 0
      		--
      		--
      Menaquinone-4 (K2) (mcg) 0
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 14 15 30
      Water (g) 0.5
      		0.51
      		1.5
      Ash (g) 0.48
      		0.25
      		0.9
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score 1
      		0.67
      		1.85
        Carbohydrates
      Food # 1 2 3
      Weight (g) 14 15 30
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 0
      		3.4
      		--
      Glucose (Dextrose) (g) 0.04
      		0.16
      		--
      Fructose (g) 0.05
      		0.15
      		--
      Lactose (g) 0
      		0
      		--
      Maltose (g) 0.55
      		0
      		--
      Galactose (g) 0
      		0
      		--
      Starch (g) 7.5
      		7
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 14 15 30
      Monounsaturated Fats (g) 0.816
      		0.376
      		0.235
      Polyunsaturated Fats (g) 1.433
      		0.808
      		0.385
      Omega 3s (g)
      (%AI)      		 0.102
      (6%)      		 0.09
      (6%)      		 0.021
      (1%)
      Omega 6s (g)
      (%AI)      		 1.315
      (8%)      		 0.714
      (4%)      		 0.363
      (2%)
      Omega 3 to Omega 6 Ratio 0.08
      		0.13
      		0.06
      Omega 6 to Omega 3 Ratio 12.91
      		7.95
      		17.04
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 0.102
      (6%)      		 0.09
      (6%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0
      		0
      Docosapentaenoic Acid (DPA) (g) 0
      		0
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		0
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) 0
      		0
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) 1.314
      		0.71
      		--
      gamma-Linolenic Acid (GLA) (g) 0
      		0.004
      		--
      c-c-n6-Eicosadienoic Acid (g) 0.001
      		0.001
      		--
      DHG-linolenic acid (DGLA) (g) 0
      		0
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0.003
      		0.001
      		0
      Caproic (6:0) (g) 0.002
      		0
      		0
      Caprylic Acid (8:0) (g) 0.001
      		0
      		0
      Capric Acid (10:0) (g) 0.003
      		0
      		0
      Lauric Acid (12:0) (g) 0.004
      		0
      		0
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.018
      		0.002
      		0.001
      Pentadecanoic Acid (15:0) (g) 0.002
      		0.001
      		--
      Palmitic Acid (16:0) (g) 0.493
      		0.159
      		0.107
      Margaric Acid (17:0) (g) 0.004
      		0.001
      		--
      Stearic Acid (18:0) (g) 0.2
      		0.07
      		0.026
      Arachidic Acid (20:0) (g) 0.01
      		0.005
      		--
      Behenic Acid (22:0) (g) 0.008
      		0.005
      		--
      Lignoceric Acid (24:0) (g) 0.003
      		0.002
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0.001
      		0
      		--
      Pentadecenoic Acid (15:1) (g) 0
      		0
      		--
      Palmitoleic Acid (16:1) (g) 0.005
      		0.001
      		0.006
      cis-Palmitoleic Acid (16:1 cis) (g) 0.005
      		0.001
      		--
      Heptadecenoic Acid (17:1) (g) 0
      		0.001
      		--
      Oleic Acid (18:1) (g) 0.808
      		0.369
      		0.229
      c-Oleic Acid (18:1 cis) (g) 0.745
      		0.363
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0
      		0.005
      		0
      Docosenoic Acid (22:1) (g) 0.001
      		0
      		0
      c-Docosenoic Acid (22:1 c) (g) 0.001
      		0
      		--
      c-Tetracosenoic Acid (24:1 c) (g) 0.001
      		0
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 1.329
      		0.714
      		0.363
      Conjugated Linoleic Acid (CLAs) (g) 0.002
      		0.001
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.102
      		0.093
      		0.021
      Octadecatrienoic Acid (mixed) (g) --
      		0
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) 0
      		0
      		--
      Eicosatetraenoic Acid 20:4 (g) 0
      		0.001
      		0
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) 0
      		0
      		--
      Trans Fats  
      t-Polyenoic Fats (g) 0.013
      		0.002
      		--
      t-Monoenoic Fats (g) 0.064
      		0.006
      		--
      t-Palmitoleic Acid (16:1 t) (g) 0
      		0
      		--
      t-Oleic Acid (18:1 t) (g) 0.063
      		0.006
      		--
      t-Docosenoic Acid (22:1 t) (g) 0
      		0
      		--
      t-Octadecadienoic Acid (18:2 t) (g) 0.013
      		0.002
      		--
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) --
      		--
      		--
      Campesterol (g) --
      		--
      		--
      Beta-sitosterol (g) --
      		--
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 14 15 30
      Essential  
      Histidine (mg)
      (%RDI)      		 35
      (5%)      		 --
      (--%)      		 78
      (11%)
      Isoleucine (mg)
      (%RDI)      		 60
      (4%)      		 --
      (--%)      		 139
      (10%)
      Leucine (mg)
      (%RDI)      		 106
      (4%)      		 --
      (--%)      		 253
      (9%)
      Lysine (mg)
      (%RDI)      		 59
      (3%)      		 --
      (--%)      		 84
      (4%)
      Methionine (mg)
      (%RDI)      		 28
      (4%)      		 --
      (--%)      		 64
      (9%)
      Phenylalanine (mg)
      (%RDI)      		 70
      (8%)      		 --
      (--%)      		 179
      (20%)
      Threonine (mg)
      (%RDI)      		 42
      (4%)      		 --
      (--%)      		 103
      (10%)
      Tryptophan (mg)
      (%RDI)      		 18
      (7%)      		 --
      (--%)      		 42
      (15%)
      Valine (mg)
      (%RDI)      		 68
      (4%)      		 --
      (--%)      		 156
      (9%)
      Conditional  
      Arginine (mg) 55
      		--
      		131
      Cystine (mg)
      (%RDI)      		 24
      (8%)      		 --
      (--%)      		 80
      (28%)
      Glycine (mg) 43
      		--
      		127
      Proline (mg) 158
      		--
      		410
      Tyrosine (mg)
      (%RDI)      		 48
      (6%)      		 --
      (--%)      		 102
      (12%)
      Non-Essential  
      Alanine (mg) 43
      		--
      		119
      Aspartic acid (mg) 68
      		--
      		160
      Betaine (mg) 6
      		--
      		--
      Glutamic acid (mg) 431
      		--
      		1226
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 74
      		--
      		176
      Data Source
      Crackers, cheese, regular
      USDA Food Data Central Standard Release
      Plain Graham Crackers
      USDA Food Data Central Standard Release (Common)
      Melba Toast
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.