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Wafer vs. Saltine cracker — In-Depth Nutrition Comparison

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The main differences between Wafer and Saltine cracker

  • Wafer is richer in Copper, and Magnesium, yet Saltine cracker is richer in Iron, Selenium, Vitamin B1, Vitamin B2, Folate, and Vitamin B3.
  • Daily need coverage for Iron from Saltine cracker is 46% higher.
  • Wafer contains 17 times more Saturated Fat than Saltine cracker. Wafer contains 4.241g of Saturated Fat, while Saltine cracker contains 0.244g.

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

Infographic

Wafer vs Saltine cracker 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 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%
Contains more Iron +92.5%
Contains more Selenium +275.4%
Equal in Manganese - 0.637
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 290% 19% 49% 11% 111% 26% 49% 84% 117%
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%
Contains more Iron +92.5%
Contains more Selenium +275.4%
Equal in Manganese - 0.637

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.
Wafer
3
:
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B12 +∞%
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%
Equal in Vitamin B5 - 0.39
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B12 +∞%
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%
Equal in Vitamin B5 - 0.39

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +787.5%
Contains more Water +32.4%
Contains more Protein +59.1%
Contains more Carbs +13.2%
Equal in Other - 2.2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 g
Contains more Fats +787.5%
Contains more Water +32.4%
Contains more Protein +59.1%
Contains more Carbs +13.2%
Equal in Other - 2.2

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Saltine cracker
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
22%
Wafer
44%
Saltine cracker
Minerals Daily Need Coverage Score
65%
Wafer
76%
Saltine cracker

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. Saltine cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/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.