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 | +∞% |
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% |
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% |