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  6. Cracker vs. Rye

Cracker vs. Rye — In-Depth Nutrition Comparison

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Differences between Cracker and Rye

  • Cracker has more Vitamin K, while Rye has more Manganese, Fiber, Copper, Magnesium, Vitamin B5, Zinc, and Vitamin B6.
  • Rye's daily need coverage for Manganese is 91% higher.
  • Rye contains 363 times less Sodium than Cracker. Cracker contains 726mg of Sodium, while Rye contains 2mg.

The food types used in this comparison are Crackers, standard snack-type, regular and Rye grain.

Infographic

Cracker vs Rye 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
2
:
8
Rye
Rye
Contains more Calcium +400%
Contains more Iron +53.2%
Contains more Magnesium +511.1%
Contains more Phosphorus +33.9%
Contains more Potassium +332.2%
Contains less Sodium -99.7%
Contains more Zinc +440.8%
Contains more Copper +252.9%
Contains more Manganese +424.8%
Contains more Selenium +107.5%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +400%
Contains more Iron +53.2%
Contains more Magnesium +511.1%
Contains more Phosphorus +33.9%
Contains more Potassium +332.2%
Contains less Sodium -99.7%
Contains more Zinc +440.8%
Contains more Copper +252.9%
Contains more Manganese +424.8%
Contains more Selenium +107.5%

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.
Cracker
Cracker
6
:
3
Rye
Rye
Contains more Vitamin E +256.5%
Contains more Vitamin B1 +31.6%
Contains more Vitamin B2 +81.7%
Contains more Folate +142.1%
Contains more Vitamin K +1074.6%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +249.2%
Contains more Vitamin B6 +366.7%
Equal in Vitamin B3 - 4.27
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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin E +256.5%
Contains more Vitamin B1 +31.6%
Contains more Vitamin B2 +81.7%
Contains more Folate +142.1%
Contains more Vitamin K +1074.6%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +249.2%
Contains more Vitamin B6 +366.7%
Equal in Vitamin B3 - 4.27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cracker
Cracker
2
:
3
Rye
Rye
Contains more Fats +1521.5%
Contains more Other +58.6%
Contains more Protein +55.7%
Contains more Carbs +23.8%
Contains more Water +237.6%
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
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Fats +1521.5%
Contains more Other +58.6%
Contains more Protein +55.7%
Contains more Carbs +23.8%
Contains more Water +237.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cracker
Cracker
2
:
1
Rye
Rye
Contains more Monounsaturated Fat +3050.5%
Contains more Polyunsaturated fat +1612.8%
Contains less Saturated Fat -96.5%
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +3050.5%
Contains more Polyunsaturated fat +1612.8%
Contains less Saturated Fat -96.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cracker
Cracker
5
:
0
Rye
Rye
Contains more Starch +∞%
Contains more Sucrose +878.9%
Contains more Glucose +193.8%
Contains more Fructose +163.6%
Contains more Maltose +∞%
Cracker
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
Rye
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +878.9%
Contains more Glucose +193.8%
Contains more Fructose +163.6%
Contains more Maltose +∞%

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
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cracker Rye Opinion
Net carbs 59g 60.76g Rye
Protein 6.64g 10.34g Rye
Fats 26.43g 1.63g Cracker
Carbs 61.3g 75.86g Rye
Calories 510kcal 338kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g 0.11g Cracker
Sugar 8.18g 0.98g Rye
Fiber 2.3g 15.1g Rye
Calcium 120mg 24mg Cracker
Iron 4.03mg 2.63mg Cracker
Magnesium 18mg 110mg Rye
Phosphorus 248mg 332mg Rye
Potassium 118mg 510mg Rye
Sodium 726mg 2mg Rye
Zinc 0.49mg 2.65mg Rye
Copper 0.104mg 0.367mg Rye
Manganese 0.491mg 2.577mg Rye
Selenium 6.7µg 13.9µg Rye
Vitamin A 0IU 11IU Rye
Vitamin A RAE 0µg 1µg Rye
Vitamin E 3.03mg 0.85mg Cracker
Vitamin B1 0.416mg 0.316mg Cracker
Vitamin B2 0.456mg 0.251mg Cracker
Vitamin B3 4.352mg 4.27mg Cracker
Vitamin B5 0.417mg 1.456mg Rye
Vitamin B6 0.063mg 0.294mg Rye
Folate 92µg 38µg Cracker
Vitamin K 69.3µg 5.9µg Cracker
Tryptophan 0.084mg 0.108mg Rye
Threonine 0.193mg 0.289mg Rye
Isoleucine 0.246mg 0.208mg Cracker
Leucine 0.471mg 0.563mg Rye
Lysine 0.103mg 0.286mg Rye
Methionine 0.112mg 0.153mg Rye
Phenylalanine 0.331mg 0.435mg Rye
Valine 0.294mg 0.317mg Rye
Histidine 0.145mg 0.189mg Rye
Trans Fat 1.076g 0g Rye
Saturated Fat 5.562g 0.197g Rye
Monounsaturated Fat 6.553g 0.208g Cracker
Polyunsaturated fat 13.137g 0.767g 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
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
36%
Rye
Minerals Daily Need Coverage Score
56%
Cracker
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 7.2g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 724mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 5.365g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 29)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.