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  6. Crackers vs. Brown rice

Crackers vs. Brown rice — In-Depth Nutrition Comparison

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What are the main differences between crackers and brown rice?

  • Crackers are richer in vitamin K, iron, vitamin B2, folate, phosphorus, vitamin B1, and vitamin E, while brown rice is higher in manganese.
  • Crackers' daily need coverage for vitamin K is 58% higher.
  • Brown rice has 182 times less sodium than crackers. Crackers have 726mg of sodium, while brown rice has 4mg.

We used Crackers, standard snack-type, regular and Rice, brown, long-grain, cooked types in this comparison.

Infographic

Crackers vs Brown rice infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +3900%
Contains more PotassiumPotassium +37.2%
Contains more IronIron +619.6%
Contains more PhosphorusPhosphorus +140.8%
Contains more SeleniumSelenium +15.5%
Contains more MagnesiumMagnesium +116.7%
Contains more ZincZinc +44.9%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +98.4%
~equal in Copper ~0.106mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin EVitamin E +1682.4%
Contains more Vitamin B1Vitamin B1 +133.7%
Contains more Vitamin B2Vitamin B2 +560.9%
Contains more Vitamin B3Vitamin B3 +69.9%
Contains more Vitamin KVitamin K +34550%
Contains more FolateFolate +922.2%
Contains more Vitamin B6Vitamin B6 +95.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.38mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.2mg

All nutrients comparison - raw data values

Nutrient Crackers Brown rice DV% diff.
Polyunsaturated fat 13.137g 0.366g 85%
Vitamin K 69.3µg 0.2µg 58%
Iron 4.03mg 0.56mg 43%
Fats 26.43g 0.97g 39%
Sodium 726mg 4mg 31%
Vitamin B2 0.456mg 0.069mg 30%
Saturated fat 5.562g 0.26g 24%
Folate 92µg 9µg 21%
Phosphorus 248mg 103mg 21%
Manganese 0.491mg 0.974mg 21%
Vitamin B1 0.416mg 0.178mg 20%
Vitamin E 3.03mg 0.17mg 19%
Calories 510kcal 123kcal 19%
Monounsaturated fat 6.553g 0.369g 15%
Calcium 120mg 3mg 12%
Carbs 61.3g 25.58g 12%
Vitamin B3 4.352mg 2.561mg 11%
Starch 49.69g 24.79g 10%
Protein 6.64g 2.74g 8%
Vitamin B6 0.063mg 0.123mg 5%
Magnesium 18mg 39mg 5%
Fiber 2.3g 1.6g 3%
Selenium 6.7µg 5.8µg 2%
Zinc 0.49mg 0.71mg 2%
Vitamin B5 0.417mg 0.38mg 1%
Potassium 118mg 86mg 1%
Net carbs 59g 23.98g N/A
Sugar 8.18g 0.24g N/A
Copper 0.104mg 0.106mg 0%
Trans fat 1.076g 0g N/A
Choline 9.6mg 9.2mg 0%
Tryptophan 0.084mg 0.033mg 0%
Threonine 0.193mg 0.095mg 0%
Isoleucine 0.246mg 0.109mg 0%
Leucine 0.471mg 0.214mg 0%
Lysine 0.103mg 0.099mg 0%
Methionine 0.112mg 0.058mg 0%
Phenylalanine 0.331mg 0.133mg 0%
Valine 0.294mg 0.151mg 0%
Histidine 0.145mg 0.066mg 0%
Fructose 0.29g 0g 0%
Omega-3 - ALA 1.485g 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.062g 0g N/A
Omega-6 - Eicosadienoic acid 0.009g 0g N/A
Omega-6 - Linoleic acid 11.48g 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +142.3%
Contains more FatsFats +2624.7%
Contains more CarbsCarbs +139.6%
Contains more OtherOther +465.9%
Contains more WaterWater +2137.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +1675.9%
Contains more Poly. FatPolyunsaturated fat +3489.3%
Contains less Sat. FatSaturated fat -95.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
86% 12%
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
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +100.4%
Contains more SucroseSucrose +2795.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.