Crackers vs. Bran raw — In-Depth Nutrition Comparison
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Important differences between crackers and bran raw
- Crackers have more vitamin K; however, bran raw has more manganese, selenium, phosphorus, vitamin B1, fiber, magnesium, copper, and zinc.
- Bran raw's daily need coverage for manganese is 223% more.
- Crackers have 182 times more sodium than bran raw. Crackers have 726mg of sodium, while bran raw has 4mg.
The food varieties used in the comparison are Crackers, standard snack-type, regular and Oat bran, raw.
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 more CalciumCalcium | +106.9% |
| Contains more MagnesiumMagnesium | +1205.6% |
| Contains more PotassiumPotassium | +379.7% |
| Contains more IronIron | +34.2% |
| Contains more CopperCopper | +287.5% |
| Contains more ZincZinc | +534.7% |
| Contains more PhosphorusPhosphorus | +196% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +1046.6% |
| Contains more SeleniumSelenium | +574.6% |
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 EVitamin E | +200% |
| Contains more Vitamin B2Vitamin B2 | +107.3% |
| Contains more Vitamin B3Vitamin B3 | +366% |
| Contains more Vitamin KVitamin K | +2065.6% |
| Contains more FolateFolate | +76.9% |
| Contains more Vitamin B1Vitamin B1 | +181.3% |
| Contains more Vitamin B5Vitamin B5 | +258.3% |
| Contains more Vitamin B6Vitamin B6 | +161.9% |
| Contains more CholineCholine | +235.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.491mg | 5.63mg | 223% |
| Selenium | 6.7µg | 45.2µg | 70% |
| Polyunsaturated fat | 13.137g | 2.766g | 69% |
| Phosphorus | 248mg | 734mg | 69% |
| Vitamin B1 | 0.416mg | 1.17mg | 63% |
| Vitamin K | 69.3µg | 3.2µg | 55% |
| Magnesium | 18mg | 235mg | 52% |
| Fiber | 2.3g | 15.4g | 52% |
| Copper | 0.104mg | 0.403mg | 33% |
| Sodium | 726mg | 4mg | 31% |
| Fats | 26.43g | 7.03g | 30% |
| Zinc | 0.49mg | 3.11mg | 24% |
| Vitamin B5 | 0.417mg | 1.494mg | 22% |
| Protein | 6.64g | 17.3g | 21% |
| Vitamin B3 | 4.352mg | 0.934mg | 21% |
| Starch | 49.69g | 20% | |
| Saturated fat | 5.562g | 1.328g | 19% |
| Vitamin B2 | 0.456mg | 0.22mg | 18% |
| Iron | 4.03mg | 5.41mg | 17% |
| Calories | 510kcal | 246kcal | 13% |
| Vitamin E | 3.03mg | 1.01mg | 13% |
| Potassium | 118mg | 566mg | 13% |
| Folate | 92µg | 52µg | 10% |
| Monounsaturated fat | 6.553g | 2.376g | 10% |
| Vitamin B6 | 0.063mg | 0.165mg | 8% |
| Calcium | 120mg | 58mg | 6% |
| Choline | 9.6mg | 32.2mg | 4% |
| Carbs | 61.3g | 66.22g | 2% |
| Net carbs | 59g | 50.82g | N/A |
| Sugar | 8.18g | 1.45g | N/A |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.084mg | 0.335mg | 0% |
| Threonine | 0.193mg | 0.502mg | 0% |
| Isoleucine | 0.246mg | 0.668mg | 0% |
| Leucine | 0.471mg | 1.374mg | 0% |
| Lysine | 0.103mg | 0.76mg | 0% |
| Methionine | 0.112mg | 0.335mg | 0% |
| Phenylalanine | 0.331mg | 0.908mg | 0% |
| Valine | 0.294mg | 0.964mg | 0% |
| Histidine | 0.145mg | 0.41mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +276% |
| Contains more ProteinProtein | +160.5% |
| Contains more WaterWater | +108.6% |
| Contains more OtherOther | +16.5% |
~equal in
Carbs
~66.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +175.8% |
| Contains more Poly. FatPolyunsaturated fat | +374.9% |
| Contains less Sat. FatSaturated fat | -76.1% |