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  6. White Bread vs. Saltine cracker

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

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

  • White Bread is richer in Calcium, and Polyunsaturated fat, while Saltine cracker is higher in Iron, Vitamin B2, and Vitamin B3.
  • Saltine cracker's daily need coverage for Iron is 51% higher.
  • Saltine cracker has 15 times less Sugar than White Bread. White Bread has 5.67g of Sugar, while Saltine cracker has 0.38g.

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

Infographic

White Bread vs Saltine cracker 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.
White Bread
White Bread
4
:
6
Saltine cracker
Saltine cracker
Contains more Calcium +554.5%
Contains less Sodium -42.3%
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%
Equal in Potassium - 115
Equal in Selenium - 21.4
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Saltine cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 290% 19% 49% 11% 111% 26% 49% 84% 117%
Contains more Calcium +554.5%
Contains less Sodium -42.3%
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%
Equal in Potassium - 115
Equal in Selenium - 21.4

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.
White Bread
White Bread
5
:
4
Saltine cracker
Saltine cracker
Contains more Vitamin A +∞%
Contains more Vitamin E +83.3%
Contains more Vitamin B5 +37.4%
Contains more Vitamin B2 +142.8%
Contains more Vitamin B3 +19.5%
Contains more Folate +11.7%
Contains more Vitamin K +2350%
Equal in Vitamin B1 - 0.518
Equal in Vitamin B6 - 0.085
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +83.3%
Contains more Vitamin B5 +37.4%
Contains more Vitamin B2 +142.8%
Contains more Vitamin B3 +19.5%
Contains more Folate +11.7%
Contains more Vitamin K +2350%
Equal in Vitamin B1 - 0.518
Equal in Vitamin B6 - 0.085

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
2
:
3
Saltine cracker
Saltine cracker
Contains more Fats +108.1%
Contains more Water +971.2%
Contains more Protein +18.6%
Contains more Carbs +66.5%
Contains more Other +11.1%
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
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
Contains more Fats +108.1%
Contains more Water +971.2%
Contains more Protein +18.6%
Contains more Carbs +66.5%
Contains more Other +11.1%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White Bread Saltine cracker
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 White Bread Saltine cracker Opinion
Net carbs 46.72g 79.6g Saltine cracker
Protein 8.85g 10.5g Saltine cracker
Fats 3.33g 1.6g White Bread
Carbs 49.42g 82.3g Saltine cracker
Calories 266kcal 393kcal Saltine cracker
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g 0.38g Saltine cracker
Fiber 2.7g 2.7g
Calcium 144mg 22mg White Bread
Iron 3.61mg 7.72mg Saltine cracker
Magnesium 23mg 26mg Saltine cracker
Phosphorus 98mg 113mg Saltine cracker
Potassium 126mg 115mg White Bread
Sodium 490mg 849mg White Bread
Zinc 0.74mg 0.94mg Saltine cracker
Copper 0.101mg 0.145mg Saltine cracker
Manganese 0.536mg 0.637mg Saltine cracker
Selenium 22µg 21.4µg White Bread
Vitamin A 1IU 0IU White Bread
Vitamin E 0.22mg 0.12mg White Bread
Vitamin B1 0.533mg 0.518mg White Bread
Vitamin B2 0.243mg 0.59mg Saltine cracker
Vitamin B3 4.78mg 5.714mg Saltine cracker
Vitamin B5 0.536mg 0.39mg White Bread
Vitamin B6 0.087mg 0.085mg White Bread
Folate 111µg 124µg Saltine cracker
Vitamin K 0.2µg 4.9µg 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 0.698g 0.244g Saltine cracker
Omega-3 - EPA 0.001g 0g White Bread
Monounsaturated Fat 0.599g 0.142g White Bread
Polyunsaturated fat 1.602g 0.685g 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
White Bread 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
35%
White Bread
44%
Saltine cracker
Minerals Daily Need Coverage Score
56%
White Bread
76%
Saltine cracker

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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.