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  6. Saltine cracker vs. Wafer

Saltine cracker vs. Wafer — In-Depth Nutrition Comparison

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The main differences between Saltine cracker and Wafer

  • Saltine cracker is richer in Iron, Selenium, Vitamin B1, Vitamin B2, Folate, and Vitamin B3, yet Wafer is richer in Copper, and Magnesium.
  • Daily need coverage for Iron from Saltine cracker is 46% higher.
  • Saltine cracker contains 4 times more Selenium than Wafer. Saltine cracker contains 21.4µg of Selenium, while Wafer contains 5.7µg.
  • Wafer contains less Sodium.

Food types used in this article are Crackers, saltines, fat-free, low-sodium and Cookies, chocolate wafers.

Infographic

Saltine cracker vs Wafer 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
2
:
8
Wafer
Wafer
Contains more Iron +92.5%
Contains more Selenium +275.4%
Contains more Calcium +40.9%
Contains more Magnesium +103.8%
Contains more Phosphorus +16.8%
Contains more Potassium +82.6%
Contains less Sodium -31.7%
Contains more Zinc +16%
Contains more Copper +219.3%
Equal in Manganese - 0.696
Saltine cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 290% 19% 49% 11% 111% 26% 49% 84% 117%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Iron +92.5%
Contains more Selenium +275.4%
Contains more Calcium +40.9%
Contains more Magnesium +103.8%
Contains more Phosphorus +16.8%
Contains more Potassium +82.6%
Contains less Sodium -31.7%
Contains more Zinc +16%
Contains more Copper +219.3%
Equal in Manganese - 0.696

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
7
:
3
Wafer
Wafer
Contains more Vitamin B1 +155.2%
Contains more Vitamin B2 +121.8%
Contains more Vitamin B3 +99.9%
Contains more Vitamin B6 +66.7%
Contains more Folate +163.8%
Contains more Vitamin K +104.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.381
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%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin B1 +155.2%
Contains more Vitamin B2 +121.8%
Contains more Vitamin B3 +99.9%
Contains more Vitamin B6 +66.7%
Contains more Folate +163.8%
Contains more Vitamin K +104.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.381

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Saltine cracker
Saltine cracker
3
:
2
Wafer
Wafer
Contains more Protein +59.1%
Contains more Carbs +13.2%
Contains more Fats +787.5%
Contains more Water +32.4%
Equal in Other - 2
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
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Protein +59.1%
Contains more Carbs +13.2%
Contains more Fats +787.5%
Contains more Water +32.4%
Equal in Other - 2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Saltine cracker
Saltine cracker
1
:
2
Wafer
Wafer
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +3326.1%
Contains more Polyunsaturated fat +506.3%
Saltine cracker
23% 13% 64%
Saturated Fat: 0.244 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.685 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +3326.1%
Contains more Polyunsaturated fat +506.3%

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 Wafer
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Saltine cracker Wafer Opinion
Net carbs 79.6g 69.3g Saltine cracker
Protein 10.5g 6.6g Saltine cracker
Fats 1.6g 14.2g Wafer
Carbs 82.3g 72.7g Saltine cracker
Calories 393kcal 433kcal Wafer
Sugar 0.38g 37.43g Saltine cracker
Fiber 2.7g 3.4g Wafer
Calcium 22mg 31mg Wafer
Iron 7.72mg 4.01mg Saltine cracker
Magnesium 26mg 53mg Wafer
Phosphorus 113mg 132mg Wafer
Potassium 115mg 210mg Wafer
Sodium 849mg 580mg Wafer
Zinc 0.94mg 1.09mg Wafer
Copper 0.145mg 0.463mg Wafer
Manganese 0.637mg 0.696mg Wafer
Selenium 21.4µg 5.7µg Saltine cracker
Vitamin A 0IU 10IU Wafer
Vitamin A RAE 0µg 3µg Wafer
Vitamin E 0.12mg 0.72mg Wafer
Vitamin B1 0.518mg 0.203mg Saltine cracker
Vitamin B2 0.59mg 0.266mg Saltine cracker
Vitamin B3 5.714mg 2.858mg Saltine cracker
Vitamin B5 0.39mg 0.381mg Saltine cracker
Vitamin B6 0.085mg 0.051mg Saltine cracker
Folate 124µg 47µg Saltine cracker
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 4.9µg 2.4µg Saltine cracker
Tryptophan 0.138mg 0.096mg Saltine cracker
Threonine 0.287mg 0.22mg Saltine cracker
Isoleucine 0.378mg 0.261mg Saltine cracker
Leucine 0.716mg 0.447mg Saltine cracker
Lysine 0.29mg 0.281mg Saltine cracker
Methionine 0.18mg 0.105mg Saltine cracker
Phenylalanine 0.514mg 0.308mg Saltine cracker
Valine 0.439mg 0.323mg Saltine cracker
Histidine 0.224mg 0.128mg Saltine cracker
Cholesterol 0mg 2mg Saltine cracker
Saturated Fat 0.244g 4.241g Saltine cracker
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 0.142g 4.865g Wafer
Polyunsaturated fat 0.685g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker Wafer
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
22%
Wafer
Minerals Daily Need Coverage Score
76%
Saltine cracker
65%
Wafer

Comparison summary

Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 269mg)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 13)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2.4)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Saltine cracker
Saltine cracker is lower in Sugar (difference - 37.05g)
Which food is lower in Cholesterol?
Saltine cracker
Saltine cracker is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Saltine cracker
Saltine cracker is lower in Saturated Fat (difference - 3.997g)
Which food is richer in vitamins?
Saltine cracker
Saltine cracker is relatively richer in vitamins

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.