Cracker vs. Buckwheat — In-Depth Nutrition Comparison
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How are Cracker and Buckwheat different?
- Cracker has more Vitamin K, Iron, Vitamin B2, Vitamin B1, Phosphorus, Vitamin B3, Vitamin E , and Folate than Buckwheat.
- Daily need coverage for Vitamin K from Cracker is 56% higher.
- Cracker contains 182 times more Sodium than Buckwheat. While Cracker contains 726mg of Sodium, Buckwheat contains only 4mg.
Crackers, standard snack-type, regular and Buckwheat groats, roasted, cooked are the varieties used in this article.
Infographic
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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
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Calcium
+1614.3%
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Iron
+403.8%
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Phosphorus
+254.3%
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Potassium
+34.1%
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Manganese
+21.8%
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Selenium
+204.5%
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Magnesium
+183.3%
Contains
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Sodium
-99.4%
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Zinc
+24.5%
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Copper
+40.4%
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Calcium
+1614.3%
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Iron
+403.8%
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Phosphorus
+254.3%
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Potassium
+34.1%
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Manganese
+21.8%
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Selenium
+204.5%
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Magnesium
+183.3%
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Sodium
-99.4%
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Zinc
+24.5%
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Copper
+40.4%
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.
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Vitamin E
+3266.7%
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Vitamin B1
+940%
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Vitamin B2
+1069.2%
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Vitamin B3
+363%
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Vitamin B5
+16.2%
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Folate
+557.1%
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Vitamin K
+3547.4%
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Vitamin B6
+22.2%
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Vitamin E
+3266.7%
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Vitamin B1
+940%
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Vitamin B2
+1069.2%
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Vitamin B3
+363%
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Vitamin B5
+16.2%
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Folate
+557.1%
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Vitamin K
+3547.4%
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Vitamin B6
+22.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+96.4%
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Fats
+4162.9%
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Carbs
+207.4%
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Other
+479.1%
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Water
+2308.6%
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Protein
+96.4%
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Fats
+4162.9%
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Carbs
+207.4%
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Other
+479.1%
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Water
+2308.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+3385.6%
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Polyunsaturated fat
+6887.8%
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Saturated Fat
-97.6%
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Monounsaturated Fat
+3385.6%
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Polyunsaturated fat
+6887.8%
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Saturated Fat
-97.6%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Sucrose
+1637.5%
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Glucose
+135%
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Fructose
+190%
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Maltose
+∞%
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Starch
+∞%
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Sucrose
+1637.5%
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Glucose
+135%
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Fructose
+190%
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Maltose
+∞%
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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| Rich in minerals |
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| Rich in vitamins |
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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 Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 59g | 17.24g |
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| Protein | 6.64g | 3.38g |
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| Fats | 26.43g | 0.62g |
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| Carbs | 61.3g | 19.94g |
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| Calories | 510kcal | 92kcal |
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| Starch | 49.69g |
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| Fructose | 0.29g | 0.1g |
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| Sugar | 8.18g | 0.9g |
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| Fiber | 2.3g | 2.7g |
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| Calcium | 120mg | 7mg |
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| Iron | 4.03mg | 0.8mg |
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| Magnesium | 18mg | 51mg |
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| Phosphorus | 248mg | 70mg |
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| Potassium | 118mg | 88mg |
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| Sodium | 726mg | 4mg |
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| Zinc | 0.49mg | 0.61mg |
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| Copper | 0.104mg | 0.146mg |
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| Manganese | 0.491mg | 0.403mg |
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| Selenium | 6.7µg | 2.2µg |
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| Vitamin E | 3.03mg | 0.09mg |
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| Vitamin B1 | 0.416mg | 0.04mg |
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| Vitamin B2 | 0.456mg | 0.039mg |
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| Vitamin B3 | 4.352mg | 0.94mg |
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| Vitamin B5 | 0.417mg | 0.359mg |
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| Vitamin B6 | 0.063mg | 0.077mg |
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| Folate | 92µg | 14µg |
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| Vitamin K | 69.3µg | 1.9µg |
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| Tryptophan | 0.084mg | 0.049mg |
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| Threonine | 0.193mg | 0.129mg |
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| Isoleucine | 0.246mg | 0.127mg |
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| Leucine | 0.471mg | 0.212mg |
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| Lysine | 0.103mg | 0.172mg |
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| Methionine | 0.112mg | 0.044mg |
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| Phenylalanine | 0.331mg | 0.133mg |
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| Valine | 0.294mg | 0.173mg |
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| Histidine | 0.145mg | 0.079mg |
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| Trans Fat | 1.076g |
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| Saturated Fat | 5.562g | 0.134g |
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| Monounsaturated Fat | 6.553g | 0.188g |
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| Polyunsaturated fat | 13.137g | 0.188g |
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| Omega-6 - Eicosadienoic acid | 0.009g |
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| Omega-6 - Linoleic acid | 11.48g |
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| Omega-6 - Gamma-linoleic acid | 0.062g |
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| Omega-3 - ALA | 1.485g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
53%
8%
Minerals Daily Need Coverage Score
56%
24%
Comparison summary
Which food is richer in minerals?
Cracker is relatively richer in minerals
Which food is richer in vitamins?
Cracker is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 7.28g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 722mg)
Which food is lower in Saturated Fat?
Buckwheat is lower in Saturated Fat (difference - 5.428g)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)