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  6. Cracker vs. Rye bread

Cracker vs. Rye bread — In-Depth Nutrition Comparison

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How are Cracker and Rye bread different?

  • Cracker is higher in Vitamin K, Vitamin E , Phosphorus, Iron, and Vitamin B2, however, Rye bread is richer in Selenium, Manganese, Fiber, and Copper.
  • Daily need coverage for Vitamin K from Cracker is 57% higher.
  • Cracker contains 9 times more Vitamin E than Rye bread. While Cracker contains 3.03mg of Vitamin E , Rye bread contains only 0.33mg.
  • Rye bread has less Saturated Fat.

Crackers, standard snack-type, regular and Bread, rye are the varieties used in this article.

Infographic

Cracker vs Rye bread 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.
Cracker
Cracker
3
:
7
Rye bread
Rye bread
Contains more Calcium +64.4%
Contains more Iron +42.4%
Contains more Phosphorus +98.4%
Contains more Magnesium +122.2%
Contains more Potassium +40.7%
Contains less Sodium -16.9%
Contains more Zinc +132.7%
Contains more Copper +78.8%
Contains more Manganese +67.8%
Contains more Selenium +361.2%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Contains more Calcium +64.4%
Contains more Iron +42.4%
Contains more Phosphorus +98.4%
Contains more Magnesium +122.2%
Contains more Potassium +40.7%
Contains less Sodium -16.9%
Contains more Zinc +132.7%
Contains more Copper +78.8%
Contains more Manganese +67.8%
Contains more Selenium +361.2%

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.
Cracker
Cracker
4
:
6
Rye bread
Rye bread
Contains more Vitamin E +818.2%
Contains more Vitamin B2 +36.1%
Contains more Vitamin B3 +14.4%
Contains more Vitamin K +5675%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +19%
Contains more Folate +19.6%
Equal in Vitamin B1 - 0.434
Equal in Vitamin B5 - 0.44
Cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
Contains more Vitamin E +818.2%
Contains more Vitamin B2 +36.1%
Contains more Vitamin B3 +14.4%
Contains more Vitamin K +5675%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +19%
Contains more Folate +19.6%
Equal in Vitamin B1 - 0.434
Equal in Vitamin B5 - 0.44

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cracker
Cracker
2
:
3
Rye bread
Rye bread
Contains more Fats +700.9%
Contains more Carbs +26.9%
Contains more Protein +28%
Contains more Water +1087.9%
Equal in Other - 2.6
Cracker
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
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Contains more Fats +700.9%
Contains more Carbs +26.9%
Contains more Protein +28%
Contains more Water +1087.9%
Equal in Other - 2.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cracker
Cracker
2
:
1
Rye bread
Rye bread
Contains more Monounsaturated Fat +399.8%
Contains more Polyunsaturated fat +1544.2%
Contains less Saturated Fat -88.7%
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Contains more Monounsaturated Fat +399.8%
Contains more Polyunsaturated fat +1544.2%
Contains less Saturated Fat -88.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cracker Rye bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cracker Rye bread Opinion
Net carbs 59g 42.5g Cracker
Protein 6.64g 8.5g Rye bread
Fats 26.43g 3.3g Cracker
Carbs 61.3g 48.3g Cracker
Calories 510kcal 259kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 8.18g 3.85g Rye bread
Fiber 2.3g 5.8g Rye bread
Calcium 120mg 73mg Cracker
Iron 4.03mg 2.83mg Cracker
Magnesium 18mg 40mg Rye bread
Phosphorus 248mg 125mg Cracker
Potassium 118mg 166mg Rye bread
Sodium 726mg 603mg Rye bread
Zinc 0.49mg 1.14mg Rye bread
Copper 0.104mg 0.186mg Rye bread
Manganese 0.491mg 0.824mg Rye bread
Selenium 6.7µg 30.9µg Rye bread
Vitamin A 0IU 7IU Rye bread
Vitamin E 3.03mg 0.33mg Cracker
Vitamin C 0mg 0.4mg Rye bread
Vitamin B1 0.416mg 0.434mg Rye bread
Vitamin B2 0.456mg 0.335mg Cracker
Vitamin B3 4.352mg 3.805mg Cracker
Vitamin B5 0.417mg 0.44mg Rye bread
Vitamin B6 0.063mg 0.075mg Rye bread
Folate 92µg 110µg Rye bread
Vitamin K 69.3µg 1.2µg Cracker
Tryptophan 0.084mg 0.096mg Rye bread
Threonine 0.193mg 0.255mg Rye bread
Isoleucine 0.246mg 0.319mg Rye bread
Leucine 0.471mg 0.579mg Rye bread
Lysine 0.103mg 0.233mg Rye bread
Methionine 0.112mg 0.139mg Rye bread
Phenylalanine 0.331mg 0.411mg Rye bread
Valine 0.294mg 0.379mg Rye bread
Histidine 0.145mg 0.182mg Rye bread
Trans Fat 1.076g Rye bread
Saturated Fat 5.562g 0.626g Rye bread
Monounsaturated Fat 6.553g 1.311g Cracker
Polyunsaturated fat 13.137g 0.799g Cracker
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cracker Rye bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Cracker
33%
Rye bread
Minerals Daily Need Coverage Score
56%
Cracker
67%
Rye bread

Comparison summary

Which food is lower in Sugar?
Rye bread
Rye bread is lower in Sugar (difference - 4.33g)
Which food contains less Sodium?
Rye bread
Rye bread contains less Sodium (difference - 123mg)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 4.936g)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 3)
Which food is cheaper?
Rye bread
Rye bread is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.