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  6. Cheese crackers vs. Rye bread

Cheese crackers vs. Rye bread — In-Depth Nutrition Comparison

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The main differences between Cheese crackers and Rye bread

  • Cheese crackers have more Iron, Vitamin B3, Vitamin B12, Vitamin E , and Phosphorus, however, Rye bread have more Selenium, Fiber, and Manganese.
  • Daily need coverage for Selenium from Rye bread is 32% higher.
  • Rye bread is lower in Saturated Fat.

Food types used in this article are Crackers, cheese, regular and Bread, rye.

Infographic

Cheese crackers vs Rye bread 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.
Cheese crackers
Cheese crackers
4
:
6
Rye bread
Rye bread
Contains more Calcium +86.3%
Contains more Iron +72.4%
Contains more Phosphorus +60%
Contains more Magnesium +60%
Contains less Sodium -38%
Contains more Copper +48.8%
Contains more Manganese +46.6%
Contains more Selenium +128.9%
Equal in Potassium - 166
Equal in Zinc - 1.14
Cheese crackers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 183% 18% 86% 14% 127% 33% 42% 74% 74%
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Contains more Calcium +86.3%
Contains more Iron +72.4%
Contains more Phosphorus +60%
Contains more Magnesium +60%
Contains less Sodium -38%
Contains more Copper +48.8%
Contains more Manganese +46.6%
Contains more Selenium +128.9%
Equal in Potassium - 166
Equal in Zinc - 1.14

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.
Cheese crackers
Cheese crackers
10
:
1
Rye bread
Rye bread
Contains more Vitamin A +2128.6%
Contains more Vitamin E +563.6%
Contains more Vitamin B1 +29.5%
Contains more Vitamin B3 +60.7%
Contains more Vitamin B6 +126.7%
Contains more Folate +38.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +683.3%
Contains more Vitamin C +∞%
Equal in Vitamin B2 - 0.335
Equal in Vitamin B5 - 0.44
Cheese crackers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 44% 0% 0% 141% 78% 115% 29% 40% 114% 43% 24%
Rye 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% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
Contains more Vitamin A +2128.6%
Contains more Vitamin E +563.6%
Contains more Vitamin B1 +29.5%
Contains more Vitamin B3 +60.7%
Contains more Vitamin B6 +126.7%
Contains more Folate +38.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +683.3%
Contains more Vitamin C +∞%
Equal in Vitamin B2 - 0.335
Equal in Vitamin B5 - 0.44

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese crackers
Cheese crackers
4
:
1
Rye bread
Rye bread
Contains more Protein +28.6%
Contains more Fats +589.1%
Contains more Carbs +23%
Contains more Other +29.2%
Contains more Water +950.7%
Cheese crackers
11% 23% 59% 4% 3%
Protein: 10.93 g
Fats: 22.74 g
Carbs: 59.42 g
Water: 3.55 g
Other: 3.36 g
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Contains more Protein +28.6%
Contains more Fats +589.1%
Contains more Carbs +23%
Contains more Other +29.2%
Contains more Water +950.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese crackers
Cheese crackers
2
:
1
Rye bread
Rye bread
Contains more Monounsaturated Fat +338.1%
Contains more Polyunsaturated fat +1162.8%
Contains less Saturated Fat -88.2%
Cheese crackers
25% 27% 48%
Saturated Fat: 5.288 g
Monounsaturated Fat: 5.744 g
Polyunsaturated fat: 10.09 g
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Contains more Monounsaturated Fat +338.1%
Contains more Polyunsaturated fat +1162.8%
Contains less Saturated Fat -88.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese crackers Rye bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cheese crackers Rye bread Opinion
Net carbs 57.12g 42.5g Cheese crackers
Protein 10.93g 8.5g Cheese crackers
Fats 22.74g 3.3g Cheese crackers
Carbs 59.42g 48.3g Cheese crackers
Calories 489kcal 259kcal Cheese crackers
Starch 52.56g Cheese crackers
Fructose 0.37g Cheese crackers
Sugar 4.53g 3.85g Rye bread
Fiber 2.3g 5.8g Rye bread
Calcium 136mg 73mg Cheese crackers
Iron 4.88mg 2.83mg Cheese crackers
Magnesium 25mg 40mg Rye bread
Phosphorus 200mg 125mg Cheese crackers
Potassium 156mg 166mg Rye bread
Sodium 973mg 603mg Rye bread
Zinc 1.19mg 1.14mg Cheese crackers
Copper 0.125mg 0.186mg Rye bread
Manganese 0.562mg 0.824mg Rye bread
Selenium 13.5µg 30.9µg Rye bread
Vitamin A 156IU 7IU Cheese crackers
Vitamin A RAE 17µg 0µg Cheese crackers
Vitamin E 2.19mg 0.33mg Cheese crackers
Vitamin D 1IU 0IU Cheese crackers
Vitamin C 0mg 0.4mg Rye bread
Vitamin B1 0.562mg 0.434mg Cheese crackers
Vitamin B2 0.338mg 0.335mg Cheese crackers
Vitamin B3 6.113mg 3.805mg Cheese crackers
Vitamin B5 0.472mg 0.44mg Cheese crackers
Vitamin B6 0.17mg 0.075mg Cheese crackers
Folate 152µg 110µg Cheese crackers
Vitamin B12 0.34µg 0µg Cheese crackers
Vitamin K 9.4µg 1.2µg Cheese crackers
Tryptophan 0.129mg 0.096mg Cheese crackers
Threonine 0.295mg 0.255mg Cheese crackers
Isoleucine 0.424mg 0.319mg Cheese crackers
Leucine 0.744mg 0.579mg Cheese crackers
Lysine 0.418mg 0.233mg Cheese crackers
Methionine 0.194mg 0.139mg Cheese crackers
Phenylalanine 0.49mg 0.411mg Cheese crackers
Valine 0.478mg 0.379mg Cheese crackers
Histidine 0.245mg 0.182mg Cheese crackers
Cholesterol 3mg 0mg Rye bread
Trans Fat 0.542g Rye bread
Saturated Fat 5.288g 0.626g Rye bread
Omega-3 - EPA 0.001g 0g Cheese crackers
Omega-3 - DPA 0.001g 0g Cheese crackers
Monounsaturated Fat 5.744g 1.311g Cheese crackers
Polyunsaturated fat 10.09g 0.799g Cheese crackers
Omega-6 - Eicosadienoic acid 0.007g Cheese crackers
Omega-6 - Linoleic acid 9.25g Cheese crackers
Omega-3 - ALA 0.715g Cheese crackers
Omega-6 - Dihomo-gamma-linoleic acid 0.001g Cheese crackers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese crackers Rye bread
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
53%
Cheese crackers
33%
Rye bread
Minerals Daily Need Coverage Score
69%
Cheese crackers
67%
Rye bread

Comparison summary

Which food is lower in Sugar?
Rye bread
Rye bread is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Rye bread
Rye bread contains less Sodium (difference - 370mg)
Which food is lower in Cholesterol?
Rye bread
Rye bread is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 4.662g)
Which food is lower in glycemic index?
Cheese crackers
Cheese crackers is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Cheese crackers
Cheese crackers is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Cheese crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174975/nutrients
  2. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.