Cheese crackers vs. Saltine cracker — In-Depth Nutrition Comparison
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Differences between cheese crackers and saltine cracker
- Cheese crackers have more vitamin B12, vitamin E, phosphorus, calcium, folate, and vitamin B6, while saltine cracker has more iron, vitamin B2, and selenium.
- Saltine cracker's daily need coverage for iron is 36% higher.
- The amount of saturated Fat in saltine cracker is lower.
- Cheese crackers have a lower glycemic index. The glycemic index of cheese crackers is 54, while the glycemic index of saltine cracker is 74.
The food types used in this comparison are Crackers, cheese, regular and Crackers, saltines, fat-free, low-sodium.
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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.
| Contains more CalciumCalcium | +518.2% |
| Contains more PotassiumPotassium | +35.7% |
| Contains more ZincZinc | +26.6% |
| Contains more PhosphorusPhosphorus | +77% |
| Contains more IronIron | +58.2% |
| Contains more CopperCopper | +16% |
| Contains less SodiumSodium | -12.7% |
| Contains more ManganeseManganese | +13.3% |
| Contains more SeleniumSelenium | +58.5% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1725% |
| Contains more Vitamin B5Vitamin B5 | +21% |
| Contains more Vitamin B6Vitamin B6 | +100% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +91.8% |
| Contains more FolateFolate | +22.6% |
| Contains more Vitamin B2Vitamin B2 | +74.6% |
| Contains more CholineCholine | +125.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.93 g
Fats:
22.74 g
Carbs:
59.42 g
Water:
3.55 g
Other:
3.36 g
Protein:
10.5 g
Fats:
1.6 g
Carbs:
82.3 g
Water:
3.4 g
Other:
2.2 g
| Contains more FatsFats | +1321.3% |
| Contains more OtherOther | +52.7% |
| Contains more CarbsCarbs | +38.5% |
~equal in
Protein
~10.5g
~equal in
Water
~3.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
5.288 g
Monounsaturated Fat:
Mono. Fat
5.744 g
Polyunsaturated fat:
Poly. Fat
10.09 g
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 | +3945.1% |
| Contains more Poly. FatPolyunsaturated fat | +1373% |
| Contains less Sat. FatSaturated Fat | -95.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 489kcal | 393kcal |
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| Protein | 10.93g | 10.5g |
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| Fats | 22.74g | 1.6g |
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| Net carbs | 57.12g | 79.6g |
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| Carbs | 59.42g | 82.3g |
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| Cholesterol | 3mg | 0mg |
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| Vitamin D | 1IU | 0IU |
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| Magnesium | 25mg | 26mg |
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| Calcium | 136mg | 22mg |
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| Potassium | 156mg | 115mg |
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| Iron | 4.88mg | 7.72mg |
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| Sugar | 4.53g | 0.38g |
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| Fiber | 2.3g | 2.7g |
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| Copper | 0.125mg | 0.145mg |
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| Zinc | 1.19mg | 0.94mg |
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| Starch | 52.56g |
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| Phosphorus | 200mg | 113mg |
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| Sodium | 973mg | 849mg |
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| Vitamin A | 156IU | 0IU |
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| Vitamin A | 17µg | 0µg |
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| Vitamin E | 2.19mg | 0.12mg |
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| Manganese | 0.562mg | 0.637mg |
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| Selenium | 13.5µg | 21.4µg |
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| Vitamin B1 | 0.562mg | 0.518mg |
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| Vitamin B2 | 0.338mg | 0.59mg |
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| Vitamin B3 | 6.113mg | 5.714mg |
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| Vitamin B5 | 0.472mg | 0.39mg |
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| Vitamin B6 | 0.17mg | 0.085mg |
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| Vitamin B12 | 0.34µg | 0µg |
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| Vitamin K | 9.4µg | 4.9µg |
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| Folate | 152µg | 124µg |
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| Trans Fat | 0.542g |
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| Choline | 8.7mg | 19.6mg |
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| Saturated Fat | 5.288g | 0.244g |
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| Monounsaturated Fat | 5.744g | 0.142g |
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| Polyunsaturated fat | 10.09g | 0.685g |
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| Tryptophan | 0.129mg | 0.138mg |
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| Threonine | 0.295mg | 0.287mg |
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| Isoleucine | 0.424mg | 0.378mg |
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| Leucine | 0.744mg | 0.716mg |
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| Lysine | 0.418mg | 0.29mg |
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| Methionine | 0.194mg | 0.18mg |
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| Phenylalanine | 0.49mg | 0.514mg |
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| Valine | 0.478mg | 0.439mg |
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| Histidine | 0.245mg | 0.224mg |
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| Fructose | 0.37g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - ALA | 0.715g |
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| Omega-3 - DPA | 0.001g | 0g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.001g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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| Omega-6 - Linoleic acid | 9.25g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
49%
41%
Minerals Daily Need Coverage Score
69%
76%
Comparison summary
Which food is lower in Cholesterol?
Saltine cracker is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Saltine cracker is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Saltine cracker contains less Sodium (difference - 124mg)
Which food is lower in Saturated Fat?
Saltine cracker is lower in Saturated Fat (difference - 5.044g)
Which food is lower in glycemic index?
Cheese crackers is lower in glycemic index (difference - 20)
Which food is cheaper?
Cheese crackers is cheaper (difference - $2.4)
Which food is richer in vitamins?
Cheese crackers is relatively richer in vitamins
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.