Saltine cracker vs. Graham cracker — In-Depth Nutrition Comparison
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Significant differences between Saltine cracker and Graham cracker
- Saltine cracker has more Iron, Selenium, Vitamin B1, Vitamin B2, Folate, and Vitamin B3, however, Graham cracker is richer in Manganese, Phosphorus, and Vitamin E .
- Saltine cracker covers your daily Iron needs 49% more than Graham cracker.
- Graham cracker has 3 times less Selenium than Saltine cracker. Saltine cracker has 21.4µg of Selenium, while Graham cracker has 6.3µg.
- Graham cracker contains less Sodium.
Specific food types used in this comparison are Crackers, saltines, fat-free, low-sodium and Cookies, graham crackers, plain or honey (includes cinnamon).
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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
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Iron
+104.2%
Contains
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Selenium
+239.7%
Contains
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Calcium
+250%
Contains
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Magnesium
+53.8%
Contains
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Phosphorus
+63.7%
Contains
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Potassium
+47.8%
Contains
less
Sodium
-45.9%
Contains
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Copper
+17.2%
Contains
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Manganese
+60%
Equal in Zinc - 0.96
Contains
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Iron
+104.2%
Contains
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Selenium
+239.7%
Contains
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Calcium
+250%
Contains
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Magnesium
+53.8%
Contains
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Phosphorus
+63.7%
Contains
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Potassium
+47.8%
Contains
less
Sodium
-45.9%
Contains
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Copper
+17.2%
Contains
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Manganese
+60%
Equal in Zinc - 0.96
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
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Vitamin B1
+95.5%
Contains
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Vitamin B2
+86.1%
Contains
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Vitamin B3
+28.7%
Contains
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Folate
+36.3%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1158.3%
Contains
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Vitamin B6
+83.5%
Contains
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Vitamin K
+191.8%
Equal in Vitamin B5 - 0.42
Contains
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Vitamin B1
+95.5%
Contains
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Vitamin B2
+86.1%
Contains
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Vitamin B3
+28.7%
Contains
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Folate
+36.3%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1158.3%
Contains
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Vitamin B6
+83.5%
Contains
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Vitamin K
+191.8%
Equal in Vitamin B5 - 0.42
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+57%
Contains
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Other
+32.5%
Contains
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Fats
+562.5%
Equal in Carbs - 77.66
Equal in Water - 3.39
Protein:
10.5 g
Fats:
1.6 g
Carbs:
82.3 g
Water:
3.4 g
Other:
2.2 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Contains
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Protein
+57%
Contains
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Other
+32.5%
Contains
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Fats
+562.5%
Equal in Carbs - 77.66
Equal in Water - 3.39
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-85.1%
Contains
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Monounsaturated Fat
+1666.9%
Contains
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Polyunsaturated fat
+686.6%
Saturated Fat:
0.244 g
Monounsaturated Fat:
0.142 g
Polyunsaturated fat:
0.685 g
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Contains
less
Saturated Fat
-85.1%
Contains
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Monounsaturated Fat
+1666.9%
Contains
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Polyunsaturated fat
+686.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 79.6g | 74.26g |
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| Protein | 10.5g | 6.69g |
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| Fats | 1.6g | 10.6g |
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| Carbs | 82.3g | 77.66g |
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| Calories | 393kcal | 430kcal |
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| Starch | 46.56g |
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| Fructose | 0.99g |
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| Sugar | 0.38g | 24.85g |
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| Fiber | 2.7g | 3.4g |
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| Calcium | 22mg | 77mg |
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| Iron | 7.72mg | 3.78mg |
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| Magnesium | 26mg | 40mg |
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| Phosphorus | 113mg | 185mg |
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| Potassium | 115mg | 170mg |
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| Sodium | 849mg | 459mg |
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| Zinc | 0.94mg | 0.96mg |
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| Copper | 0.145mg | 0.17mg |
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| Manganese | 0.637mg | 1.019mg |
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| Selenium | 21.4µg | 6.3µg |
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| Vitamin A | 0IU | 2IU |
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| Vitamin E | 0.12mg | 1.51mg |
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| Vitamin B1 | 0.518mg | 0.265mg |
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| Vitamin B2 | 0.59mg | 0.317mg |
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| Vitamin B3 | 5.714mg | 4.439mg |
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| Vitamin B5 | 0.39mg | 0.42mg |
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| Vitamin B6 | 0.085mg | 0.156mg |
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| Folate | 124µg | 91µg |
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| Vitamin K | 4.9µg | 14.3µg |
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| Tryptophan | 0.138mg |
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| Threonine | 0.287mg |
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| Isoleucine | 0.378mg |
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| Leucine | 0.716mg |
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| Lysine | 0.29mg |
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| Methionine | 0.18mg |
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| Phenylalanine | 0.514mg |
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| Valine | 0.439mg |
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| Histidine | 0.224mg |
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| Trans Fat | 0.055g |
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| Saturated Fat | 0.244g | 1.633g |
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| Monounsaturated Fat | 0.142g | 2.509g |
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| Polyunsaturated fat | 0.685g | 5.388g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-3 - ALA | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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%
35%
Minerals Daily Need Coverage Score
76%
60%
Comparison summary
Which food is lower in Sugar?
Saltine cracker is lower in Sugar (difference - 24.47g)
Which food is lower in Saturated Fat?
Saltine cracker is lower in Saturated Fat (difference - 1.389g)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 390mg)
Which food is cheaper?
Graham cracker is cheaper (difference - $2.4)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (74)
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.