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.

Cheese

Crackers

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.

Cheese

Crackers

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B12Vitamin B12	+∞%

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%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.456mg

~equal in Vitamin B5 ~0.417mg

~equal in Vitamin B6 ~0.063mg

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%
Protein	22.87g	6.64g	32%
Vitamin B1	0.029mg	0.416mg	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*	24 IU	0 IU	3%
Vitamin D	0.6µg	0µg	3%
Sodium	653mg	726mg	3%
Magnesium	27mg	18mg	2%
Vitamin B2	0.428mg	0.456mg	2%
Potassium	76mg	118mg	1%
Choline	16.5mg	9.6mg	1%
Protein per 100 calories	5.7g	1.3g	N/A
Calories per 10 g protein	177kcal	768kcal	N/A
Weight per 100 calories	25g	20g	N/A
Unsaturated / Saturated Fat ratio	0.57	3.5	N/A
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

Cheese

Protein: 22.87 g

Fats: 33.31 g

Carbs: 3.09 g

Water: 37.02 g

Other: 3.71 g

Crackers

Protein: 6.64 g

Fats: 26.43 g

Carbs: 61.3 g

Water: 3.14 g

Other: 2.49 g

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

Cheese

Saturated fat: Sat. Fat 18.867 g

Monounsaturated fat: Mono. Fat 9.246 g

Polyunsaturated fat: Poly. Fat 1.421 g

Crackers

Saturated fat: Sat. Fat 5.562 g

Monounsaturated fat: Mono. Fat 6.553 g

Polyunsaturated fat: Poly. Fat 13.137 g

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

Cheese

Starch: 0 g

Sucrose: 0 g

Glucose: 0.26 g

Fructose: 0 g

Lactose: 0.12 g

Maltose: 0 g

Galactose: 0.1 g

Crackers

Starch: 49.69 g

Sucrose: 6.95 g

Glucose: 0.47 g

Fructose: 0.29 g

Lactose: 0 g

Maltose: 0.48 g

Galactose: 0 g

Contains more LactoseLactose	+∞%
Contains more GalactoseGalactose	+∞%

Contains more StarchStarch	+∞%
Contains more SucroseSucrose	+∞%
Contains more GlucoseGlucose	+80.8%
Contains more FructoseFructose	+∞%
Contains more MaltoseMaltose	+∞%