Crackers vs. Wheat — In-Depth Nutrition Comparison
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A recap on differences between crackers and wheat
- Crackers are higher in vitamin B2, yet wheat is higher in selenium, manganese, copper, phosphorus, zinc, magnesium, and vitamin B6.
- Wheat covers your daily selenium needs 150% more than crackers.
- Crackers contain 363 times more sodium than wheat . While crackers contain 726mg of sodium, wheat contains only 2mg.
- The glycemic index of wheat is lower.
Food varieties used in this article are Crackers, standard snack-type, regular and Wheat, durum.
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 | +252.9% |
| Contains more IronIron | +14.5% |
| Contains more MagnesiumMagnesium | +700% |
| Contains more PotassiumPotassium | +265.3% |
| Contains more CopperCopper | +431.7% |
| Contains more ZincZinc | +749% |
| Contains more PhosphorusPhosphorus | +104.8% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +513.4% |
| Contains more SeleniumSelenium | +1234.3% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +276.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +114% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +54.8% |
| Contains more Vitamin B5Vitamin B5 | +124.2% |
| Contains more Vitamin B6Vitamin B6 | +565.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 6.7µg | 89.4µg | 150% |
| Manganese | 0.491mg | 3.012mg | 110% |
| Polyunsaturated fat | 13.137g | 0.978g | 81% |
| Vitamin K | 69.3µg | 58% | |
| Copper | 0.104mg | 0.553mg | 50% |
| Phosphorus | 248mg | 508mg | 37% |
| Fats | 26.43g | 2.47g | 37% |
| Zinc | 0.49mg | 4.16mg | 33% |
| Sodium | 726mg | 2mg | 31% |
| Magnesium | 18mg | 144mg | 30% |
| Vitamin B6 | 0.063mg | 0.419mg | 27% |
| Vitamin B2 | 0.456mg | 0.121mg | 26% |
| Saturated fat | 5.562g | 0.454g | 23% |
| Vitamin E | 3.03mg | 20% | |
| Starch | 49.69g | 20% | |
| Monounsaturated fat | 6.553g | 0.344g | 16% |
| Vitamin B3 | 4.352mg | 6.738mg | 15% |
| Protein | 6.64g | 13.68g | 14% |
| Folate | 92µg | 43µg | 12% |
| Vitamin B5 | 0.417mg | 0.935mg | 10% |
| Calories | 510kcal | 339kcal | 9% |
| Fiber | 2.3g | 9% | |
| Potassium | 118mg | 431mg | 9% |
| Calcium | 120mg | 34mg | 9% |
| Iron | 4.03mg | 3.52mg | 6% |
| Carbs | 61.3g | 71.13g | 3% |
| Choline | 9.6mg | 2% | |
| Net carbs | 59g | 71.13g | N/A |
| Sugar | 8.18g | N/A | |
| Vitamin B1 | 0.416mg | 0.419mg | 0% |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.084mg | 0.176mg | 0% |
| Threonine | 0.193mg | 0.366mg | 0% |
| Isoleucine | 0.246mg | 0.533mg | 0% |
| Leucine | 0.471mg | 0.934mg | 0% |
| Lysine | 0.103mg | 0.303mg | 0% |
| Methionine | 0.112mg | 0.221mg | 0% |
| Phenylalanine | 0.331mg | 0.681mg | 0% |
| Valine | 0.294mg | 0.594mg | 0% |
| Histidine | 0.145mg | 0.322mg | 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 | +970% |
| Contains more OtherOther | +39.9% |
| Contains more ProteinProtein | +106% |
| Contains more CarbsCarbs | +16% |
| Contains more WaterWater | +248.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1804.9% |
| Contains more Poly. FatPolyunsaturated fat | +1243.3% |
| Contains less Sat. FatSaturated fat | -91.8% |