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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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Crackers
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Crackers
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Wheat Bread
49%
Crackers
Minerals Daily Need Coverage Score
89%
Wheat Bread
56%
Crackers

Comparison summary

Which food is lower in Sugar?
Wheat Bread
Wheat Bread is lower in Sugar (difference - 1.76g)
Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 125mg)
Which food is lower in Saturated fat?
Wheat Bread
Wheat Bread is lower in Saturated fat (difference - 4.573g)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 3)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $2.1)
Which food is richer in minerals?
Wheat Bread
Wheat Bread 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. 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.