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  6. Saltine cracker vs. Cheese crackers

Saltine cracker vs. Cheese crackers — In-Depth Nutrition Comparison

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Differences between Saltine cracker and Cheese crackers

  • Saltine cracker has more Iron, Vitamin B2, and Selenium, while Cheese crackers has more Vitamin B12, Vitamin E , Phosphorus, Calcium, Folate, and Vitamin B6.
  • Saltine cracker's daily need coverage for Iron is 36% higher.
  • Cheese crackers contain 2 times less Vitamin B2 than Saltine cracker. Saltine cracker contains 0.59mg of Vitamin B2, while Cheese crackers contain 0.338mg.
  • The amount of Saturated Fat in Saltine cracker is lower.

The food types used in this comparison are Crackers, saltines, fat-free, low-sodium and Crackers, cheese, regular.

Infographic

Saltine cracker vs Cheese crackers 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
6
:
4
Cheese crackers
Cheese crackers
Contains more Iron +58.2%
Contains less Sodium -12.7%
Contains more Copper +16%
Contains more Manganese +13.3%
Contains more Selenium +58.5%
Contains more Calcium +518.2%
Contains more Phosphorus +77%
Contains more Potassium +35.7%
Contains more Zinc +26.6%
Equal in Magnesium - 25
Saltine cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 290% 19% 49% 11% 111% 26% 49% 84% 117%
Cheese crackers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 183% 18% 86% 14% 127% 33% 42% 74% 74%
Contains more Iron +58.2%
Contains less Sodium -12.7%
Contains more Copper +16%
Contains more Manganese +13.3%
Contains more Selenium +58.5%
Contains more Calcium +518.2%
Contains more Phosphorus +77%
Contains more Potassium +35.7%
Contains more Zinc +26.6%
Equal in Magnesium - 25

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
1
:
9
Cheese crackers
Cheese crackers
Contains more Vitamin B2 +74.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +1725%
Contains more Vitamin B5 +21%
Contains more Vitamin B6 +100%
Contains more Folate +22.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +91.8%
Equal in Vitamin B1 - 0.562
Equal in Vitamin B3 - 6.113
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%
Cheese crackers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 44% 0% 0% 141% 78% 115% 29% 40% 114% 43% 24%
Contains more Vitamin B2 +74.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +1725%
Contains more Vitamin B5 +21%
Contains more Vitamin B6 +100%
Contains more Folate +22.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +91.8%
Equal in Vitamin B1 - 0.562
Equal in Vitamin B3 - 6.113

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Saltine cracker
Saltine cracker
1
:
4
Cheese crackers
Cheese crackers
Contains more Carbs +38.5%
Contains more Fats +1321.3%
Contains more Other +52.7%
Equal in Protein - 10.93
Equal in Water - 3.55
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
Cheese crackers
11% 23% 59% 4% 3%
Protein: 10.93 g
Fats: 22.74 g
Carbs: 59.42 g
Water: 3.55 g
Other: 3.36 g
Contains more Carbs +38.5%
Contains more Fats +1321.3%
Contains more Other +52.7%
Equal in Protein - 10.93
Equal in Water - 3.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Saltine cracker
Saltine cracker
1
:
2
Cheese crackers
Cheese crackers
Contains less Saturated Fat -95.4%
Contains more Monounsaturated Fat +3945.1%
Contains more Polyunsaturated fat +1373%
Saltine cracker
23% 13% 64%
Saturated Fat: 0.244 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.685 g
Cheese crackers
25% 27% 48%
Saturated Fat: 5.288 g
Monounsaturated Fat: 5.744 g
Polyunsaturated fat: 10.09 g
Contains less Saturated Fat -95.4%
Contains more Monounsaturated Fat +3945.1%
Contains more Polyunsaturated fat +1373%

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 Cheese crackers
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker Cheese crackers Opinion
Net carbs 79.6g 57.12g Saltine cracker
Protein 10.5g 10.93g Cheese crackers
Fats 1.6g 22.74g Cheese crackers
Carbs 82.3g 59.42g Saltine cracker
Calories 393kcal 489kcal Cheese crackers
Starch 52.56g Cheese crackers
Fructose 0.37g Cheese crackers
Sugar 0.38g 4.53g Saltine cracker
Fiber 2.7g 2.3g Saltine cracker
Calcium 22mg 136mg Cheese crackers
Iron 7.72mg 4.88mg Saltine cracker
Magnesium 26mg 25mg Saltine cracker
Phosphorus 113mg 200mg Cheese crackers
Potassium 115mg 156mg Cheese crackers
Sodium 849mg 973mg Saltine cracker
Zinc 0.94mg 1.19mg Cheese crackers
Copper 0.145mg 0.125mg Saltine cracker
Manganese 0.637mg 0.562mg Saltine cracker
Selenium 21.4µg 13.5µg Saltine cracker
Vitamin A 0IU 156IU Cheese crackers
Vitamin A RAE 0µg 17µg Cheese crackers
Vitamin E 0.12mg 2.19mg Cheese crackers
Vitamin D 0IU 1IU Cheese crackers
Vitamin B1 0.518mg 0.562mg Cheese crackers
Vitamin B2 0.59mg 0.338mg Saltine cracker
Vitamin B3 5.714mg 6.113mg Cheese crackers
Vitamin B5 0.39mg 0.472mg Cheese crackers
Vitamin B6 0.085mg 0.17mg Cheese crackers
Folate 124µg 152µg Cheese crackers
Vitamin B12 0µg 0.34µg Cheese crackers
Vitamin K 4.9µg 9.4µg Cheese crackers
Tryptophan 0.138mg 0.129mg Saltine cracker
Threonine 0.287mg 0.295mg Cheese crackers
Isoleucine 0.378mg 0.424mg Cheese crackers
Leucine 0.716mg 0.744mg Cheese crackers
Lysine 0.29mg 0.418mg Cheese crackers
Methionine 0.18mg 0.194mg Cheese crackers
Phenylalanine 0.514mg 0.49mg Saltine cracker
Valine 0.439mg 0.478mg Cheese crackers
Histidine 0.224mg 0.245mg Cheese crackers
Cholesterol 0mg 3mg Saltine cracker
Trans Fat 0.542g Saltine cracker
Saturated Fat 0.244g 5.288g Saltine cracker
Omega-3 - EPA 0g 0.001g Cheese crackers
Omega-3 - DPA 0g 0.001g Cheese crackers
Monounsaturated Fat 0.142g 5.744g Cheese crackers
Polyunsaturated fat 0.685g 10.09g Cheese crackers
Omega-6 - Eicosadienoic acid 0.007g Cheese crackers
Omega-6 - Linoleic acid 9.25g Cheese crackers
Omega-3 - ALA 0.715g Cheese crackers
Omega-6 - Dihomo-gamma-linoleic acid 0.001g Cheese crackers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker Cheese crackers
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
53%
Cheese crackers
Minerals Daily Need Coverage Score
76%
Saltine cracker
69%
Cheese crackers

Comparison summary

Which food is lower in Sugar?
Saltine cracker
Saltine cracker is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Saltine cracker
Saltine cracker contains less Sodium (difference - 124mg)
Which food is lower in Cholesterol?
Saltine cracker
Saltine cracker is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Saltine cracker
Saltine cracker is lower in Saturated Fat (difference - 5.044g)
Which food is lower in glycemic index?
Cheese crackers
Cheese crackers is lower in glycemic index (difference - 20)
Which food is cheaper?
Cheese crackers
Cheese crackers is cheaper (difference - $2.4)
Which food is richer in vitamins?
Cheese crackers
Cheese crackers is relatively richer in vitamins
Which food is richer in minerals?
?
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. Cheese crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174975/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.