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  6. Wheat Bread vs. Crackers

Wheat Bread vs. Crackers — In-Depth Nutrition Comparison

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The main differences between wheat Bread and crackers

  • Wheat Bread is richer in selenium, manganese, vitamin B3, copper, magnesium, fiber, and zinc, yet crackers are richer in vitamin K and vitamin E.
  • Daily need coverage for vitamin K for crackers is 53% higher.
  • Wheat Bread contains 5 times more selenium than crackers. Wheat Bread contains 33.4µg of selenium, while crackers contain 6.7µg.
  • Wheat Bread contains less saturated fat.

Food types used in this article are Bread, wheat, toasted and Crackers, standard snack-type, regular.

Infographic

Wheat Bread vs Crackers 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +227.8%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +89%
Contains more CopperCopper +90.4%
Contains more ZincZinc +200%
Contains less SodiumSodium -17.2%
Contains more ManganeseManganese +180.4%
Contains more SeleniumSelenium +398.5%
Contains more PhosphorusPhosphorus +31.9%
~equal in Iron ~4.03mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +43.6%
Contains more Vitamin B6Vitamin B6 +142.9%
Contains more CholineCholine +130.2%
Contains more Vitamin EVitamin E +1162.5%
Contains more Vitamin B2Vitamin B2 +19.4%
Contains more Vitamin KVitamin K +1115.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.416mg
~equal in Vitamin B5 ~0.417mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~92µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Crackers DV% diff.
Polyunsaturated fat 1.72g 13.137g 76%
Vitamin K 5.7µg 69.3µg 53%
Selenium 33.4µg 6.7µg 49%
Manganese 1.377mg 0.491mg 39%
Fats 4.27g 26.43g 34%
Saturated fat 0.989g 5.562g 21%
Starch 49.69g 20%
Vitamin E 0.24mg 3.03mg 19%
Monounsaturated fat 1.019g 6.553g 14%
Protein 12.96g 6.64g 13%
Vitamin B3 6.25mg 4.352mg 12%
Calories 313kcal 510kcal 10%
Copper 0.198mg 0.104mg 10%
Fiber 4.7g 2.3g 10%
Magnesium 59mg 18mg 10%
Phosphorus 188mg 248mg 9%
Zinc 1.47mg 0.49mg 9%
Vitamin B6 0.153mg 0.063mg 7%
Vitamin B2 0.382mg 0.456mg 6%
Sodium 601mg 726mg 5%
Calcium 165mg 120mg 5%
Potassium 223mg 118mg 3%
Folate 86µg 92µg 2%
Choline 22.1mg 9.6mg 2%
Vitamin B1 0.439mg 0.416mg 2%
Carbs 55.77g 61.3g 2%
Vitamin B5 0.456mg 0.417mg 1%
Iron 4.09mg 4.03mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 59g N/A
Sugar 6.42g 8.18g N/A
Trans fat 1.076g N/A
Tryptophan 0.092mg 0.084mg 0%
Threonine 0.299mg 0.193mg 0%
Isoleucine 0.258mg 0.246mg 0%
Leucine 0.461mg 0.471mg 0%
Lysine 0.215mg 0.103mg 0%
Methionine 0.105mg 0.112mg 0%
Phenylalanine 0.315mg 0.331mg 0%
Valine 0.31mg 0.294mg 0%
Histidine 0.15mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.161g 1.485g N/A
Omega-6 - Gamma-linoleic acid 0g 0.062g N/A
Omega-6 - Eicosadienoic acid 0g 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +95.2%
Contains more WaterWater +671.7%
Contains more OtherOther +11.2%
Contains more FatsFats +519%
~equal in Carbs ~61.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -82.2%
Contains more Mono. FatMonounsaturated fat +543.1%
Contains more Poly. FatPolyunsaturated fat +663.8%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.