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  6. Wheat Bread vs. Saltine cracker

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

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Important differences between wheat Bread and saltine cracker

  • Wheat Bread has more manganese, selenium, calcium, phosphorus, fiber, and magnesium; however, saltine cracker has more iron, vitamin B2, and folate.
  • Saltine cracker's daily need coverage for iron is 45% more.
  • Wheat Bread has 8 times more calcium than saltine cracker. Wheat Bread has 165mg of calcium, while saltine cracker has 22mg.
  • Wheat Bread is lower in sodium.
  • Saltine cracker has a higher glycemic index than wheat Bread.

The food varieties used in the comparison are Bread, wheat, toasted and Crackers, saltines, fat-free, low-sodium.

Infographic

Wheat 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.
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 19% 6.6% 10% 290% 48% 26% 48% 111% 83% 117%
Contains more MagnesiumMagnesium +126.9%
Contains more CalciumCalcium +650%
Contains more PotassiumPotassium +93.9%
Contains more CopperCopper +36.6%
Contains more ZincZinc +56.4%
Contains more PhosphorusPhosphorus +66.4%
Contains less SodiumSodium -29.2%
Contains more ManganeseManganese +116.2%
Contains more SeleniumSelenium +56.1%
Contains more IronIron +88.8%

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% 2.4% 0% 130% 136% 107% 23% 20% 0% 12% 93% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B5Vitamin B5 +16.9%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin KVitamin K +16.3%
Contains more CholineCholine +12.8%
Contains more Vitamin B1Vitamin B1 +18%
Contains more Vitamin B2Vitamin B2 +54.5%
Contains more FolateFolate +44.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~5.714mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Saltine cracker DV% diff.
Iron 4.09mg 7.72mg 45%
Manganese 1.377mg 0.637mg 32%
Selenium 33.4µg 21.4µg 22%
Vitamin B2 0.382mg 0.59mg 16%
Calcium 165mg 22mg 14%
Phosphorus 188mg 113mg 11%
Sodium 601mg 849mg 11%
Folate 86µg 124µg 10%
Carbs 55.77g 82.3g 9%
Magnesium 59mg 26mg 8%
Fiber 4.7g 2.7g 8%
Polyunsaturated fat 1.72g 0.685g 7%
Vitamin B1 0.439mg 0.518mg 7%
Copper 0.198mg 0.145mg 6%
Vitamin B6 0.153mg 0.085mg 5%
Zinc 1.47mg 0.94mg 5%
Protein 12.96g 10.5g 5%
Calories 313kcal 393kcal 4%
Fats 4.27g 1.6g 4%
Saturated fat 0.989g 0.244g 3%
Potassium 223mg 115mg 3%
Vitamin B3 6.25mg 5.714mg 3%
Monounsaturated fat 1.019g 0.142g 2%
Vitamin E 0.24mg 0.12mg 1%
Vitamin K 5.7µg 4.9µg 1%
Vitamin B5 0.456mg 0.39mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 79.6g N/A
Sugar 6.42g 0.38g N/A
Choline 22.1mg 19.6mg 0%
Tryptophan 0.092mg 0.138mg 0%
Threonine 0.299mg 0.287mg 0%
Isoleucine 0.258mg 0.378mg 0%
Leucine 0.461mg 0.716mg 0%
Lysine 0.215mg 0.29mg 0%
Methionine 0.105mg 0.18mg 0%
Phenylalanine 0.315mg 0.514mg 0%
Valine 0.31mg 0.439mg 0%
Histidine 0.15mg 0.224mg 0%
Omega-3 - ALA 0.161g 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
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 ProteinProtein +23.4%
Contains more FatsFats +166.9%
Contains more WaterWater +612.6%
Contains more OtherOther +25.9%
Contains more CarbsCarbs +47.6%

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
23% 13% 64%
Saturated fat: Sat. Fat 0.244 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.685 g
Contains more Mono. FatMonounsaturated fat +617.6%
Contains more Poly. FatPolyunsaturated fat +151.1%
Contains less Sat. FatSaturated fat -75.3%

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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. 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.