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  6. Saltine cracker vs. White Bread

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

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What are the main differences between Saltine cracker and White Bread?

  • Saltine cracker is richer in Iron, Vitamin B2, and Vitamin B3, while White Bread is higher in Calcium, and Polyunsaturated fat.
  • Saltine cracker's daily need coverage for Iron is 51% higher.
  • White Bread has 2 times less Vitamin B2 than Saltine cracker. Saltine cracker has 0.59mg of Vitamin B2, while White Bread has 0.243mg.
  • White Bread is lower in Sodium.

We used Crackers, saltines, fat-free, low-sodium and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.

Infographic

Saltine cracker vs White 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
6
:
4
White Bread
White Bread
Contains more Iron +113.9%
Contains more Magnesium +13%
Contains more Phosphorus +15.3%
Contains more Zinc +27%
Contains more Copper +43.6%
Contains more Manganese +18.8%
Contains more Calcium +554.5%
Contains less Sodium -42.3%
Equal in Potassium - 126
Equal in Selenium - 22
Saltine cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 290% 19% 49% 11% 111% 26% 49% 84% 117%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Iron +113.9%
Contains more Magnesium +13%
Contains more Phosphorus +15.3%
Contains more Zinc +27%
Contains more Copper +43.6%
Contains more Manganese +18.8%
Contains more Calcium +554.5%
Contains less Sodium -42.3%
Equal in Potassium - 126
Equal in Selenium - 22

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
4
:
5
White Bread
White Bread
Contains more Vitamin B2 +142.8%
Contains more Vitamin B3 +19.5%
Contains more Folate +11.7%
Contains more Vitamin K +2350%
Contains more Vitamin A +∞%
Contains more Vitamin E +83.3%
Contains more Vitamin B5 +37.4%
Equal in Vitamin B1 - 0.533
Equal in Vitamin B6 - 0.087
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%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin B2 +142.8%
Contains more Vitamin B3 +19.5%
Contains more Folate +11.7%
Contains more Vitamin K +2350%
Contains more Vitamin A +∞%
Contains more Vitamin E +83.3%
Contains more Vitamin B5 +37.4%
Equal in Vitamin B1 - 0.533
Equal in Vitamin B6 - 0.087

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Saltine cracker
Saltine cracker
3
:
2
White Bread
White Bread
Contains more Protein +18.6%
Contains more Carbs +66.5%
Contains more Other +11.1%
Contains more Fats +108.1%
Contains more Water +971.2%
Equal in Other - 1.98
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
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Protein +18.6%
Contains more Carbs +66.5%
Contains more Other +11.1%
Contains more Fats +108.1%
Contains more Water +971.2%
Equal in Other - 1.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Saltine cracker
Saltine cracker
1
:
2
White Bread
White Bread
Contains less Saturated Fat -65%
Contains more Monounsaturated Fat +321.8%
Contains more Polyunsaturated fat +133.9%
Saltine cracker
23% 13% 64%
Saturated Fat: 0.244 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.685 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains less Saturated Fat -65%
Contains more Monounsaturated Fat +321.8%
Contains more Polyunsaturated fat +133.9%

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 White Bread
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker White Bread Opinion
Net carbs 79.6g 46.72g Saltine cracker
Protein 10.5g 8.85g Saltine cracker
Fats 1.6g 3.33g White Bread
Carbs 82.3g 49.42g Saltine cracker
Calories 393kcal 266kcal Saltine cracker
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 0.38g 5.67g Saltine cracker
Fiber 2.7g 2.7g
Calcium 22mg 144mg White Bread
Iron 7.72mg 3.61mg Saltine cracker
Magnesium 26mg 23mg Saltine cracker
Phosphorus 113mg 98mg Saltine cracker
Potassium 115mg 126mg White Bread
Sodium 849mg 490mg White Bread
Zinc 0.94mg 0.74mg Saltine cracker
Copper 0.145mg 0.101mg Saltine cracker
Manganese 0.637mg 0.536mg Saltine cracker
Selenium 21.4µg 22µg White Bread
Vitamin A 0IU 1IU White Bread
Vitamin E 0.12mg 0.22mg White Bread
Vitamin B1 0.518mg 0.533mg White Bread
Vitamin B2 0.59mg 0.243mg Saltine cracker
Vitamin B3 5.714mg 4.78mg Saltine cracker
Vitamin B5 0.39mg 0.536mg White Bread
Vitamin B6 0.085mg 0.087mg White Bread
Folate 124µg 111µg Saltine cracker
Vitamin K 4.9µg 0.2µg Saltine cracker
Tryptophan 0.138mg Saltine cracker
Threonine 0.287mg Saltine cracker
Isoleucine 0.378mg Saltine cracker
Leucine 0.716mg Saltine cracker
Lysine 0.29mg Saltine cracker
Methionine 0.18mg Saltine cracker
Phenylalanine 0.514mg Saltine cracker
Valine 0.439mg Saltine cracker
Histidine 0.224mg Saltine cracker
Trans Fat 0.027g Saltine cracker
Saturated Fat 0.244g 0.698g Saltine cracker
Omega-3 - EPA 0g 0.001g White Bread
Monounsaturated Fat 0.142g 0.599g White Bread
Polyunsaturated fat 0.685g 1.602g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker White 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
35%
White Bread
Minerals Daily Need Coverage Score
76%
Saltine cracker
56%
White Bread

Comparison summary

Which food contains less Sodium?
White Bread
White Bread contains less Sodium (difference - 359mg)
Which food is lower in glycemic index?
White Bread
White Bread is lower in glycemic index (difference - 1)
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $2.4)
Which food is lower in Sugar?
Saltine cracker
Saltine cracker is lower in Sugar (difference - 5.29g)
Which food is lower in Saturated Fat?
Saltine cracker
Saltine cracker is lower in Saturated Fat (difference - 0.454g)
Which food is richer in minerals?
Saltine cracker
Saltine cracker is relatively richer in minerals
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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.