Cheese vs. Crackers — In-Depth Nutrition Comparison
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How are cheese and crackers different?
- Cheese has more calcium, vitamin B12, selenium, phosphorus, and zinc; however, crackers are richer in vitamin K, iron, and vitamin B1.
- Cheese covers your daily need for saturated fat, 67% more than crackers.
- Crackers contain less cholesterol.
- Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of cheese is 0.
Cheese, cheddar and Crackers, standard snack-type, regular types were used in this article.
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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 MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +491.7% |
| Contains more ZincZinc | +642.9% |
| Contains more PhosphorusPhosphorus | +83.5% |
| Contains less SodiumSodium | -10.1% |
| Contains more SeleniumSelenium | +325.4% |
| Contains more PotassiumPotassium | +55.3% |
| Contains more IronIron | +2778.6% |
| Contains more CopperCopper | +246.7% |
| Contains more ManganeseManganese | +1718.5% |
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 DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +71.9% |
| Contains more Vitamin EVitamin E | +326.8% |
| Contains more Vitamin B1Vitamin B1 | +1334.5% |
| Contains more Vitamin B3Vitamin B3 | +7276.3% |
| Contains more Vitamin KVitamin K | +2787.5% |
| Contains more FolateFolate | +240.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.421g | 13.137g | 78% |
| Saturated fat | 18.867g | 5.562g | 60% |
| Calcium | 710mg | 120mg | 59% |
| Vitamin K | 2.4µg | 69.3µg | 56% |
| Iron | 0.14mg | 4.03mg | 49% |
| Vitamin B12 | 1.1µg | 0µg | 46% |
| Selenium | 28.5µg | 6.7µg | 40% |
| Vitamin A | 330µg | 0µg | 37% |
| Cholesterol | 99mg | 0mg | 33% |
| Vitamin B1 | 0.029mg | 0.416mg | 32% |
| Protein | 22.87g | 6.64g | 32% |
| Phosphorus | 455mg | 248mg | 30% |
| Zinc | 3.64mg | 0.49mg | 29% |
| Vitamin B3 | 0.059mg | 4.352mg | 27% |
| Starch | 49.69g | 20% | |
| Manganese | 0.027mg | 0.491mg | 20% |
| Carbs | 3.09g | 61.3g | 19% |
| Folate | 27µg | 92µg | 16% |
| Vitamin E | 0.71mg | 3.03mg | 15% |
| Fats | 33.31g | 26.43g | 11% |
| Fiber | 0g | 2.3g | 9% |
| Copper | 0.03mg | 0.104mg | 8% |
| Monounsaturated fat | 9.246g | 6.553g | 7% |
| Calories | 404kcal | 510kcal | 5% |
| Vitamin D | 0.6µg | 0µg | 3% |
| Sodium | 653mg | 726mg | 3% |
| Vitamin D | 24IU | 0IU | 3% |
| Vitamin B2 | 0.428mg | 0.456mg | 2% |
| Magnesium | 27mg | 18mg | 2% |
| Potassium | 76mg | 118mg | 1% |
| Choline | 16.5mg | 9.6mg | 1% |
| Net carbs | 3.09g | 59g | N/A |
| Sugar | 0.48g | 8.18g | N/A |
| Vitamin B5 | 0.41mg | 0.417mg | 0% |
| Vitamin B6 | 0.066mg | 0.063mg | 0% |
| Trans fat | 0.917g | 1.076g | N/A |
| Tryptophan | 0.547mg | 0.084mg | 0% |
| Threonine | 1.044mg | 0.193mg | 0% |
| Isoleucine | 1.206mg | 0.246mg | 0% |
| Leucine | 1.939mg | 0.471mg | 0% |
| Lysine | 1.025mg | 0.103mg | 0% |
| Methionine | 0.547mg | 0.112mg | 0% |
| Phenylalanine | 1.074mg | 0.331mg | 0% |
| Valine | 1.404mg | 0.294mg | 0% |
| Histidine | 0.547mg | 0.145mg | 0% |
| Fructose | 0g | 0.29g | 0% |
| Omega-3 - EPA | 0.01g | 0g | N/A |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-3 - DPA | 0.017g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.007g | 0.009g | N/A |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +244.4% |
| Contains more FatsFats | +26% |
| Contains more WaterWater | +1079% |
| Contains more OtherOther | +49% |
| Contains more CarbsCarbs | +1883.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +41.1% |
| Contains less Sat. FatSaturated fat | -70.5% |
| Contains more Poly. FatPolyunsaturated fat | +824.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +80.8% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
