Crackers vs. Saltine cracker — In-Depth Nutrition Comparison

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What are the main differences between crackers and saltine cracker?

Crackers are richer in vitamin K, vitamin E, phosphorus, and calcium, while saltine cracker is higher in iron, selenium, vitamin B2, vitamin B3, and vitamin B1.
Crackers' daily need coverage for vitamin K is 54% higher.
Saltine cracker has 25 times less vitamin E than crackers. Crackers have 3.03mg of vitamin E, while saltine cracker has 0.12mg.
Saltine cracker is lower in saturated fat.
Saltine cracker has a higher glycemic index (74) than crackers (63).

We used Crackers, standard snack-type, regular and Crackers, saltines, fat-free, low-sodium types in this comparison.

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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.

Crackers

Saltine cracker

Contains more CalciumCalcium	+445.5%
Contains more PhosphorusPhosphorus	+119.5%
Contains less SodiumSodium	-14.5%

Contains more MagnesiumMagnesium	+44.4%
Contains more IronIron	+91.6%
Contains more CopperCopper	+39.4%
Contains more ZincZinc	+91.8%
Contains more ManganeseManganese	+29.7%
Contains more SeleniumSelenium	+219.4%

~equal in Potassium ~115mg

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.

Crackers

Saltine cracker

Contains more Vitamin EVitamin E	+2425%
Contains more Vitamin KVitamin K	+1314.3%

Contains more Vitamin B1Vitamin B1	+24.5%
Contains more Vitamin B2Vitamin B2	+29.4%
Contains more Vitamin B3Vitamin B3	+31.3%
Contains more Vitamin B6Vitamin B6	+34.9%
Contains more FolateFolate	+34.8%
Contains more CholineCholine	+104.2%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.39mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	13.137g	0.685g	83%
Vitamin K	69.3µg	4.9µg	54%
Iron	4.03mg	7.72mg	46%
Fats	26.43g	1.6g	38%
Selenium	6.7µg	21.4µg	27%
Saturated fat	5.562g	0.244g	24%
Starch	49.69g		20%
Vitamin E	3.03mg	0.12mg	19%
Phosphorus	248mg	113mg	19%
Monounsaturated fat	6.553g	0.142g	16%
Calcium	120mg	22mg	10%
Vitamin B2	0.456mg	0.59mg	10%
Vitamin B3	4.352mg	5.714mg	9%
Vitamin B1	0.416mg	0.518mg	9%
Protein	6.64g	10.5g	8%
Folate	92µg	124µg	8%
Carbs	61.3g	82.3g	7%
Manganese	0.491mg	0.637mg	6%
Calories	510kcal	393kcal	6%
Sodium	726mg	849mg	5%
Copper	0.104mg	0.145mg	5%
Zinc	0.49mg	0.94mg	4%
Choline	9.6mg	19.6mg	2%
Fiber	2.3g	2.7g	2%
Magnesium	18mg	26mg	2%
Vitamin B6	0.063mg	0.085mg	2%
Vitamin B5	0.417mg	0.39mg	1%
Net carbs	59g	79.6g	N/A
Potassium	118mg	115mg	0%
Sugar	8.18g	0.38g	N/A
Trans fat	1.076g		N/A
Tryptophan	0.084mg	0.138mg	0%
Threonine	0.193mg	0.287mg	0%
Isoleucine	0.246mg	0.378mg	0%
Leucine	0.471mg	0.716mg	0%
Lysine	0.103mg	0.29mg	0%
Methionine	0.112mg	0.18mg	0%
Phenylalanine	0.331mg	0.514mg	0%
Valine	0.294mg	0.439mg	0%
Histidine	0.145mg	0.224mg	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