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  6. Saltine cracker vs. Wheat Bread

Saltine cracker vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between Saltine cracker and Wheat Bread

  • Saltine cracker has more Iron, Vitamin B2, and Folate, however, Wheat Bread has more Manganese, Selenium, Calcium, Phosphorus, Fiber, and Magnesium.
  • Saltine cracker's daily need coverage for Iron is 45% more.
  • Saltine cracker has 2 times more Vitamin B2 than Wheat Bread. Saltine cracker has 0.59mg of Vitamin B2, while Wheat Bread has 0.382mg.
  • Wheat Bread is lower in Sodium.

The food varieties used in the comparison are Crackers, saltines, fat-free, low-sodium and Bread, wheat, toasted.

Infographic

Saltine cracker vs Wheat Bread 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.
Saltine cracker
Saltine cracker
1
:
9
Wheat Bread
Wheat Bread
Contains more Iron +88.8%
Contains more Calcium +650%
Contains more Magnesium +126.9%
Contains more Phosphorus +66.4%
Contains more Potassium +93.9%
Contains less Sodium -29.2%
Contains more Zinc +56.4%
Contains more Copper +36.6%
Contains more Manganese +116.2%
Contains more Selenium +56.1%
Saltine cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 290% 19% 49% 11% 111% 26% 49% 84% 117%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Iron +88.8%
Contains more Calcium +650%
Contains more Magnesium +126.9%
Contains more Phosphorus +66.4%
Contains more Potassium +93.9%
Contains less Sodium -29.2%
Contains more Zinc +56.4%
Contains more Copper +36.6%
Contains more Manganese +116.2%
Contains more Selenium +56.1%

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.
Saltine cracker
Saltine cracker
3
:
6
Wheat Bread
Wheat Bread
Contains more Vitamin B1 +18%
Contains more Vitamin B2 +54.5%
Contains more Folate +44.2%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B6 +80%
Contains more Vitamin K +16.3%
Equal in Vitamin B3 - 6.25
Saltine cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 130% 137% 108% 24% 20% 93% 0% 13%
Wheat Bread
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%
Contains more Vitamin B1 +18%
Contains more Vitamin B2 +54.5%
Contains more Folate +44.2%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B6 +80%
Contains more Vitamin K +16.3%
Equal in Vitamin B3 - 6.25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Saltine cracker
Saltine cracker
1
:
4
Wheat Bread
Wheat Bread
Contains more Carbs +47.6%
Contains more Protein +23.4%
Contains more Fats +166.9%
Contains more Water +612.6%
Contains more Other +25.9%
Saltine cracker
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 g
Wheat Bread
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
Contains more Carbs +47.6%
Contains more Protein +23.4%
Contains more Fats +166.9%
Contains more Water +612.6%
Contains more Other +25.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Saltine cracker
Saltine cracker
1
:
2
Wheat Bread
Wheat Bread
Contains less Saturated Fat -75.3%
Contains more Monounsaturated Fat +617.6%
Contains more Polyunsaturated fat +151.1%
Saltine cracker
23% 13% 64%
Saturated Fat: 0.244 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.685 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -75.3%
Contains more Monounsaturated Fat +617.6%
Contains more Polyunsaturated fat +151.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saltine cracker Wheat Bread Opinion
Net carbs 79.6g 51.07g Saltine cracker
Protein 10.5g 12.96g Wheat Bread
Fats 1.6g 4.27g Wheat Bread
Carbs 82.3g 55.77g Saltine cracker
Calories 393kcal 313kcal Saltine cracker
Sugar 0.38g 6.42g Saltine cracker
Fiber 2.7g 4.7g Wheat Bread
Calcium 22mg 165mg Wheat Bread
Iron 7.72mg 4.09mg Saltine cracker
Magnesium 26mg 59mg Wheat Bread
Phosphorus 113mg 188mg Wheat Bread
Potassium 115mg 223mg Wheat Bread
Sodium 849mg 601mg Wheat Bread
Zinc 0.94mg 1.47mg Wheat Bread
Copper 0.145mg 0.198mg Wheat Bread
Manganese 0.637mg 1.377mg Wheat Bread
Selenium 21.4µg 33.4µg Wheat Bread
Vitamin E 0.12mg 0.24mg Wheat Bread
Vitamin C 0mg 0.2mg Wheat Bread
Vitamin B1 0.518mg 0.439mg Saltine cracker
Vitamin B2 0.59mg 0.382mg Saltine cracker
Vitamin B3 5.714mg 6.25mg Wheat Bread
Vitamin B5 0.39mg 0.456mg Wheat Bread
Vitamin B6 0.085mg 0.153mg Wheat Bread
Folate 124µg 86µg Saltine cracker
Vitamin K 4.9µg 5.7µg Wheat Bread
Tryptophan 0.138mg 0.092mg Saltine cracker
Threonine 0.287mg 0.299mg Wheat Bread
Isoleucine 0.378mg 0.258mg Saltine cracker
Leucine 0.716mg 0.461mg Saltine cracker
Lysine 0.29mg 0.215mg Saltine cracker
Methionine 0.18mg 0.105mg Saltine cracker
Phenylalanine 0.514mg 0.315mg Saltine cracker
Valine 0.439mg 0.31mg Saltine cracker
Histidine 0.224mg 0.15mg Saltine cracker
Saturated Fat 0.244g 0.989g Saltine cracker
Monounsaturated Fat 0.142g 1.019g Wheat Bread
Polyunsaturated fat 0.685g 1.72g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker Wheat Bread
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
44%
Saltine cracker
38%
Wheat Bread
Minerals Daily Need Coverage Score
76%
Saltine cracker
89%
Wheat Bread

Comparison summary

Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 248mg)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 14)
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 is lower in Sugar?
Saltine cracker
Saltine cracker is lower in Sugar (difference - 6.04g)
Which food is lower in Saturated Fat?
Saltine cracker
Saltine cracker is lower in Saturated Fat (difference - 0.745g)
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. Saltine cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.