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Wheat Bread vs. Cracker — In-Depth Nutrition Comparison

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The main differences between Wheat Bread and Cracker

  • Wheat Bread is richer in Selenium, Manganese, Vitamin B3, Copper, Magnesium, Fiber, and Zinc, yet Cracker is richer in Vitamin K, and Vitamin E .
  • Daily need coverage for Vitamin K from Cracker is 53% higher.
  • Wheat Bread contains 5 times more Selenium than Cracker. Wheat Bread contains 33.4µg of Selenium, while Cracker contains 6.7µg.
  • Wheat Bread contains less Saturated Fat.

Food types used in this article are Bread, wheat, toasted and Crackers, standard snack-type, regular.

Infographic

Wheat Bread vs Cracker 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.
Contains more Calcium +37.5%
Contains more Magnesium +227.8%
Contains more Potassium +89%
Contains less Sodium -17.2%
Contains more Zinc +200%
Contains more Copper +90.4%
Contains more Manganese +180.4%
Contains more Selenium +398.5%
Contains more Phosphorus +31.9%
Equal in Iron - 4.03
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Contains more Calcium +37.5%
Contains more Magnesium +227.8%
Contains more Potassium +89%
Contains less Sodium -17.2%
Contains more Zinc +200%
Contains more Copper +90.4%
Contains more Manganese +180.4%
Contains more Selenium +398.5%
Contains more Phosphorus +31.9%
Equal in Iron - 4.03

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 C +∞%
Contains more Vitamin B3 +43.6%
Contains more Vitamin B6 +142.9%
Contains more Vitamin E +1162.5%
Contains more Vitamin B2 +19.4%
Contains more Vitamin K +1115.8%
Equal in Vitamin B1 - 0.416
Equal in Vitamin B5 - 0.417
Equal in Folate - 92
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +43.6%
Contains more Vitamin B6 +142.9%
Contains more Vitamin E +1162.5%
Contains more Vitamin B2 +19.4%
Contains more Vitamin K +1115.8%
Equal in Vitamin B1 - 0.416
Equal in Vitamin B5 - 0.417
Equal in Folate - 92

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +95.2%
Contains more Water +671.7%
Contains more Other +11.2%
Contains more Fats +519%
Equal in Carbs - 61.3
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more Protein +95.2%
Contains more Water +671.7%
Contains more Other +11.2%
Contains more Fats +519%
Equal in Carbs - 61.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -82.2%
Contains more Monounsaturated Fat +543.1%
Contains more Polyunsaturated fat +663.8%
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Contains less Saturated Fat -82.2%
Contains more Monounsaturated Fat +543.1%
Contains more Polyunsaturated fat +663.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Cracker Opinion
Net carbs 51.07g 59g Cracker
Protein 12.96g 6.64g Wheat Bread
Fats 4.27g 26.43g Cracker
Carbs 55.77g 61.3g Cracker
Calories 313kcal 510kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 6.42g 8.18g Wheat Bread
Fiber 4.7g 2.3g Wheat Bread
Calcium 165mg 120mg Wheat Bread
Iron 4.09mg 4.03mg Wheat Bread
Magnesium 59mg 18mg Wheat Bread
Phosphorus 188mg 248mg Cracker
Potassium 223mg 118mg Wheat Bread
Sodium 601mg 726mg Wheat Bread
Zinc 1.47mg 0.49mg Wheat Bread
Copper 0.198mg 0.104mg Wheat Bread
Manganese 1.377mg 0.491mg Wheat Bread
Selenium 33.4µg 6.7µg Wheat Bread
Vitamin E 0.24mg 3.03mg Cracker
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.416mg Wheat Bread
Vitamin B2 0.382mg 0.456mg Cracker
Vitamin B3 6.25mg 4.352mg Wheat Bread
Vitamin B5 0.456mg 0.417mg Wheat Bread
Vitamin B6 0.153mg 0.063mg Wheat Bread
Folate 86µg 92µg Cracker
Vitamin K 5.7µg 69.3µg Cracker
Tryptophan 0.092mg 0.084mg Wheat Bread
Threonine 0.299mg 0.193mg Wheat Bread
Isoleucine 0.258mg 0.246mg Wheat Bread
Leucine 0.461mg 0.471mg Cracker
Lysine 0.215mg 0.103mg Wheat Bread
Methionine 0.105mg 0.112mg Cracker
Phenylalanine 0.315mg 0.331mg Cracker
Valine 0.31mg 0.294mg Wheat Bread
Histidine 0.15mg 0.145mg Wheat Bread
Trans Fat 1.076g Wheat Bread
Saturated Fat 0.989g 5.562g Wheat Bread
Monounsaturated Fat 1.019g 6.553g Cracker
Polyunsaturated fat 1.72g 13.137g Cracker
Omega-6 - Eicosadienoic acid 0g 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0g 0.062g Cracker
Omega-3 - ALA 0.161g 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Wheat Bread
53%
Cracker
Minerals Daily Need Coverage Score
89%
Wheat Bread
56%
Cracker

Comparison summary

Which food is lower in Sugar?
Wheat Bread
Wheat Bread is lower in Sugar (difference - 1.76g)
Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 125mg)
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 4.573g)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 3)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $2.1)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.