Crackers, saltines, whole wheat (includes multi-grain) vs. Cheese sandwich — In-Depth Nutrition Comparison
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How are crackers, saltines, whole wheat (includes multi-grain) and cheese sandwich different?
- Crackers, saltines, whole wheat (includes multi-grain) is higher in iron, manganese, fiber, copper, and vitamin B1; however, cheese sandwich is richer in phosphorus, calcium, and vitamin B2.
- Daily need coverage for iron for crackers, saltines, whole wheat (includes multi-grain) is 32% higher.
- Crackers, saltines, whole wheat (includes multi-grain) contains 2 times more fiber than cheese sandwich. While crackers, saltines, whole wheat (includes multi-grain) contains 6.7g of fiber, cheese sandwich contains only 3.1g.
- Cheese sandwich has less sodium.
Crackers, saltines, whole wheat (includes multi-grain) and Crackers, wheat, sandwich, with cheese filling are the varieties used in this article.
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 MagnesiumMagnesium | +29.6% |
| Contains more IronIron | +96.2% |
| Contains more CopperCopper | +66.3% |
| Contains more ZincZinc | +67.8% |
| Contains more ManganeseManganese | +38% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +38.5% |
| Contains more PhosphorusPhosphorus | +94.9% |
| Contains less SodiumSodium | -30.9% |
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 B1Vitamin B1 | +29.9% |
| Contains more Vitamin B3Vitamin B3 | +39% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +28.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +89.8% |
| Contains more Vitamin B6Vitamin B6 | +22.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.14 g
Fats:
10.71 g
Carbs:
68.25 g
Water:
9.85 g
Other:
4.05 g
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
| Contains more CarbsCarbs | +17.3% |
| Contains more WaterWater | +207.8% |
| Contains more ProteinProtein | +37.3% |
| Contains more FatsFats | +133.4% |
~equal in
Other
~3.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0 g
Monounsaturated fat:
Mono. Fat
2.793 g
Polyunsaturated fat:
Poly. Fat
7.229 g
Saturated fat:
Sat. Fat
4.129 g
Monounsaturated fat:
Mono. Fat
10.351 g
Polyunsaturated fat:
Poly. Fat
9.166 g
| Contains less Sat. FatSaturated fat | -100% |
| Contains more Mono. FatMonounsaturated fat | +270.6% |
| Contains more Poly. FatPolyunsaturated fat | +26.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 5.14mg | 2.62mg | 32% |
| Phosphorus | 196mg | 382mg | 27% |
| Fats | 10.71g | 25g | 22% |
| Calcium | 0mg | 204mg | 20% |
| Monounsaturated fat | 2.793g | 10.351g | 19% |
| Saturated fat | 0g | 4.129g | 19% |
| Manganese | 1.494mg | 1.083mg | 18% |
| Vitamin B2 | 0.225mg | 0.427mg | 16% |
| Sodium | 1214mg | 839mg | 16% |
| Vitamin K | 18.3µg | 15% | |
| Fiber | 6.7g | 3.1g | 14% |
| Polyunsaturated fat | 7.229g | 9.166g | 13% |
| Copper | 0.266mg | 0.16mg | 12% |
| Vitamin B1 | 0.465mg | 0.358mg | 9% |
| Vitamin B3 | 4.427mg | 3.185mg | 8% |
| Vitamin E | 1.19mg | 8% | |
| Protein | 7.14g | 9.8g | 5% |
| Folate | 82µg | 64µg | 5% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Calories | 398kcal | 497kcal | 5% |
| Zinc | 1.46mg | 0.87mg | 5% |
| Vitamin B6 | 0.213mg | 0.261mg | 4% |
| Magnesium | 70mg | 54mg | 4% |
| Selenium | 25.8µg | 24.3µg | 3% |
| Potassium | 221mg | 306mg | 3% |
| Carbs | 68.25g | 58.2g | 3% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Cholesterol | 0mg | 7mg | 2% |
| Vitamin A | 0µg | 21µg | 2% |
| Vitamin B5 | 0.654mg | 0.622mg | 1% |
| Choline | 8.1mg | 1% | |
| Net carbs | 61.55g | 55.1g | N/A |
| Tryptophan | 0.13mg | 0% | |
| Threonine | 0.298mg | 0% | |
| Isoleucine | 0.383mg | 0% | |
| Leucine | 0.698mg | 0% | |
| Lysine | 0.344mg | 0% | |
| Methionine | 0.167mg | 0% | |
| Phenylalanine | 0.472mg | 0% | |
| Valine | 0.438mg | 0% | |
| Histidine | 0.219mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
37%
32%
Minerals Daily Need Coverage Score
97%
85%
Comparison summary
Which food is lower in Cholesterol?
Crackers, saltines, whole wheat (includes multi-grain) is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated fat?
Crackers, saltines, whole wheat (includes multi-grain) is lower in Saturated fat (difference - 4.129g)
Which food is lower in glycemic index?
Crackers, saltines, whole wheat (includes multi-grain) is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Crackers, saltines, whole wheat (includes multi-grain) is relatively richer in minerals
Which food is lower in Sugar?
Cheese sandwich is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cheese sandwich contains less Sodium (difference - 375mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.