Saltine cracker vs. Pumpernickel bread — In-Depth Nutrition Comparison
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Differences between Saltine cracker and Pumpernickel bread
- Saltine cracker has more Iron, Vitamin B2, Vitamin B3, Vitamin B1, and Folate, while Pumpernickel bread has more Manganese, Copper, Fiber, and Phosphorus.
- Saltine cracker's daily need coverage for Iron is 61% higher.
- Pumpernickel bread contains 2 times less Vitamin B2 than Saltine cracker. Saltine cracker contains 0.59mg of Vitamin B2, while Pumpernickel bread contains 0.305mg.
- The amount of Sodium in Pumpernickel bread is lower.
The food types used in this comparison are Crackers, saltines, fat-free, low-sodium and Bread, pumpernickel.
Infographic
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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
+169%
Contains
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Calcium
+209.1%
Contains
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Magnesium
+107.7%
Contains
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Phosphorus
+57.5%
Contains
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Potassium
+80.9%
Contains
less
Sodium
-29.8%
Contains
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Zinc
+57.4%
Contains
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Copper
+97.9%
Contains
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Manganese
+104.9%
Contains
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Selenium
+14.5%
Contains
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Iron
+169%
Contains
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Calcium
+209.1%
Contains
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Magnesium
+107.7%
Contains
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Phosphorus
+57.5%
Contains
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Potassium
+80.9%
Contains
less
Sodium
-29.8%
Contains
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Zinc
+57.4%
Contains
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Copper
+97.9%
Contains
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Manganese
+104.9%
Contains
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Selenium
+14.5%
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
+58.4%
Contains
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Vitamin B2
+93.4%
Contains
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Vitamin B3
+84.9%
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Folate
+33.3%
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Vitamin K
+512.5%
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Vitamin E
+250%
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Vitamin B6
+48.2%
Equal in Vitamin B5 - 0.404
Contains
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Vitamin B1
+58.4%
Contains
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Vitamin B2
+93.4%
Contains
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Vitamin B3
+84.9%
Contains
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Folate
+33.3%
Contains
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Vitamin K
+512.5%
Contains
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Vitamin E
+250%
Contains
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Vitamin B6
+48.2%
Equal in Vitamin B5 - 0.404
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+20.7%
Contains
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Carbs
+73.3%
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Fats
+93.8%
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Water
+1014.7%
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Other
+27.3%
Protein:
10.5 g
Fats:
1.6 g
Carbs:
82.3 g
Water:
3.4 g
Other:
2.2 g
Protein:
8.7 g
Fats:
3.1 g
Carbs:
47.5 g
Water:
37.9 g
Other:
2.8 g
Contains
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Protein
+20.7%
Contains
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Carbs
+73.3%
Contains
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Fats
+93.8%
Contains
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Water
+1014.7%
Contains
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Other
+27.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-44.2%
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Monounsaturated Fat
+556.3%
Contains
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Polyunsaturated fat
+80.6%
Saturated Fat:
0.244 g
Monounsaturated Fat:
0.142 g
Polyunsaturated fat:
0.685 g
Saturated Fat:
0.437 g
Monounsaturated Fat:
0.932 g
Polyunsaturated fat:
1.237 g
Contains
less
Saturated Fat
-44.2%
Contains
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Monounsaturated Fat
+556.3%
Contains
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Polyunsaturated fat
+80.6%
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 79.6g | 41g |
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| Protein | 10.5g | 8.7g |
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| Fats | 1.6g | 3.1g |
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| Carbs | 82.3g | 47.5g |
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| Calories | 393kcal | 250kcal |
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| Sugar | 0.38g | 0.53g |
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| Fiber | 2.7g | 6.5g |
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| Calcium | 22mg | 68mg |
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| Iron | 7.72mg | 2.87mg |
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| Magnesium | 26mg | 54mg |
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| Phosphorus | 113mg | 178mg |
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| Potassium | 115mg | 208mg |
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| Sodium | 849mg | 596mg |
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| Zinc | 0.94mg | 1.48mg |
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| Copper | 0.145mg | 0.287mg |
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| Manganese | 0.637mg | 1.305mg |
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| Selenium | 21.4µg | 24.5µg |
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| Vitamin E | 0.12mg | 0.42mg |
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| Vitamin B1 | 0.518mg | 0.327mg |
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| Vitamin B2 | 0.59mg | 0.305mg |
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| Vitamin B3 | 5.714mg | 3.091mg |
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| Vitamin B5 | 0.39mg | 0.404mg |
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| Vitamin B6 | 0.085mg | 0.126mg |
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| Folate | 124µg | 93µg |
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| Vitamin K | 4.9µg | 0.8µg |
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| Tryptophan | 0.138mg | 0.097mg |
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| Threonine | 0.287mg | 0.267mg |
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| Isoleucine | 0.378mg | 0.334mg |
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| Leucine | 0.716mg | 0.602mg |
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| Lysine | 0.29mg | 0.248mg |
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| Methionine | 0.18mg | 0.155mg |
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| Phenylalanine | 0.514mg | 0.422mg |
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| Valine | 0.439mg | 0.396mg |
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| Histidine | 0.224mg | 0.196mg |
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| Saturated Fat | 0.244g | 0.437g |
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| Monounsaturated Fat | 0.142g | 0.932g |
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| Polyunsaturated fat | 0.685g | 1.237g |
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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 |
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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%
29%
Minerals Daily Need Coverage Score
76%
78%
Comparison summary
Which food is lower in Sugar?
Saltine cracker is lower in Sugar (difference - 0.15g)
Which food is lower in Saturated Fat?
Saltine cracker is lower in Saturated Fat (difference - 0.193g)
Which food contains less Sodium?
Pumpernickel bread contains less Sodium (difference - 253mg)
Which food is lower in glycemic index?
Pumpernickel bread is lower in glycemic index (difference - 25)
Which food is cheaper?
Pumpernickel bread is cheaper (difference - $2.4)
Which food is richer in minerals?
Pumpernickel bread 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 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.