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  6. Egg bread vs. Saltine cracker

Egg bread vs. Saltine cracker — In-Depth Nutrition Comparison

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The main differences between Egg bread and Saltine cracker

  • Egg bread is richer in Selenium, Choline, Calcium, and Vitamin A RAE, yet Saltine cracker is richer in Iron, Vitamin B2, and Vitamin B1.
  • Daily need coverage for Iron from Saltine cracker is 59% higher.

Food types used in this article are Bread, egg and Crackers, saltines, fat-free, low-sodium.

Infographic

Egg bread vs Saltine cracker 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.
Egg bread
Egg bread
4
:
5
Saltine cracker
Saltine cracker
Contains more Calcium +322.7%
Contains less Sodium -55.2%
Contains more Copper +11.7%
Contains more Selenium +40.7%
Contains more Iron +153.9%
Contains more Magnesium +36.8%
Contains more Zinc +19%
Contains more Manganese +27.4%
Equal in Phosphorus - 113
Equal in Potassium - 115
Egg bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 114% 14% 46% 11% 50% 22% 54% 66% 165%
Saltine cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 290% 19% 49% 11% 111% 26% 49% 84% 117%
Contains more Calcium +322.7%
Contains less Sodium -55.2%
Contains more Copper +11.7%
Contains more Selenium +40.7%
Contains more Iron +153.9%
Contains more Magnesium +36.8%
Contains more Zinc +19%
Contains more Manganese +27.4%
Equal in Phosphorus - 113
Equal in Potassium - 115

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.
Egg bread
Egg bread
4
:
7
Saltine cracker
Saltine cracker
Contains more Vitamin A +∞%
Contains more Vitamin E +116.7%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +18.3%
Contains more Vitamin B2 +35.3%
Contains more Vitamin B3 +17.9%
Contains more Vitamin B5 +38.3%
Contains more Vitamin B6 +32.8%
Contains more Folate +18.1%
Contains more Vitamin K +444.4%
Egg bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 6% 12% 0% 110% 101% 91% 17% 15% 79% 13% 3%
Saltine 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% 3% 0% 0% 130% 137% 108% 24% 20% 93% 0% 13%
Contains more Vitamin A +∞%
Contains more Vitamin E +116.7%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +18.3%
Contains more Vitamin B2 +35.3%
Contains more Vitamin B3 +17.9%
Contains more Vitamin B5 +38.3%
Contains more Vitamin B6 +32.8%
Contains more Folate +18.1%
Contains more Vitamin K +444.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg bread
Egg bread
2
:
3
Saltine cracker
Saltine cracker
Contains more Fats +275%
Contains more Water +920.6%
Contains more Protein +10.5%
Contains more Carbs +72.2%
Equal in Other - 2.2
Egg bread
10% 6% 48% 35% 2%
Protein: 9.5 g
Fats: 6 g
Carbs: 47.8 g
Water: 34.7 g
Other: 2 g
Saltine cracker
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 g
Contains more Fats +275%
Contains more Water +920.6%
Contains more Protein +10.5%
Contains more Carbs +72.2%
Equal in Other - 2.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg bread
Egg bread
2
:
1
Saltine cracker
Saltine cracker
Contains more Monounsaturated Fat +1521.1%
Contains more Polyunsaturated fat +61.5%
Contains less Saturated Fat -84.7%
Egg bread
32% 46% 22%
Saturated Fat: 1.593 g
Monounsaturated Fat: 2.302 g
Polyunsaturated fat: 1.106 g
Saltine cracker
23% 13% 64%
Saturated Fat: 0.244 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.685 g
Contains more Monounsaturated Fat +1521.1%
Contains more Polyunsaturated fat +61.5%
Contains less Saturated Fat -84.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg bread Saltine cracker
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Egg bread Saltine cracker Opinion
Net carbs 45.5g 79.6g Saltine cracker
Protein 9.5g 10.5g Saltine cracker
Fats 6g 1.6g Egg bread
Carbs 47.8g 82.3g Saltine cracker
Calories 287kcal 393kcal Saltine cracker
Sugar 1.78g 0.38g Saltine cracker
Fiber 2.3g 2.7g Saltine cracker
Calcium 93mg 22mg Egg bread
Iron 3.04mg 7.72mg Saltine cracker
Magnesium 19mg 26mg Saltine cracker
Phosphorus 106mg 113mg Saltine cracker
Potassium 115mg 115mg
Sodium 380mg 849mg Egg bread
Zinc 0.79mg 0.94mg Saltine cracker
Copper 0.162mg 0.145mg Egg bread
Manganese 0.5mg 0.637mg Saltine cracker
Selenium 30.1µg 21.4µg Egg bread
Vitamin A 211IU 0IU Egg bread
Vitamin A RAE 63µg 0µg Egg bread
Vitamin E 0.26mg 0.12mg Egg bread
Vitamin D 16IU 0IU Egg bread
Vitamin D 0.4µg 0µg Egg bread
Vitamin B1 0.438mg 0.518mg Saltine cracker
Vitamin B2 0.436mg 0.59mg Saltine cracker
Vitamin B3 4.848mg 5.714mg Saltine cracker
Vitamin B5 0.282mg 0.39mg Saltine cracker
Vitamin B6 0.064mg 0.085mg Saltine cracker
Folate 105µg 124µg Saltine cracker
Vitamin B12 0.1µg 0µg Egg bread
Vitamin K 0.9µg 4.9µg Saltine cracker
Tryptophan 0.112mg 0.138mg Saltine cracker
Threonine 0.306mg 0.287mg Egg bread
Isoleucine 0.394mg 0.378mg Egg bread
Leucine 0.692mg 0.716mg Saltine cracker
Lysine 0.311mg 0.29mg Egg bread
Methionine 0.189mg 0.18mg Egg bread
Phenylalanine 0.475mg 0.514mg Saltine cracker
Valine 0.443mg 0.439mg Egg bread
Histidine 0.21mg 0.224mg Saltine cracker
Cholesterol 51mg 0mg Saltine cracker
Saturated Fat 1.593g 0.244g Saltine cracker
Omega-3 - DHA 0.012g 0g Egg bread
Omega-3 - EPA 0.001g 0g Egg bread
Monounsaturated Fat 2.302g 0.142g Egg bread
Polyunsaturated fat 1.106g 0.685g Egg bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg bread Saltine cracker
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
38%
Egg bread
44%
Saltine cracker
Minerals Daily Need Coverage Score
57%
Egg bread
76%
Saltine cracker

Comparison summary

Which food is lower in Sugar?
Saltine cracker
Saltine cracker is lower in Sugar (difference - 1.4g)
Which food is lower in Cholesterol?
Saltine cracker
Saltine cracker is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated Fat?
Saltine cracker
Saltine cracker is lower in Saturated Fat (difference - 1.349g)
Which food is richer in minerals?
Saltine cracker
Saltine cracker is relatively richer in minerals
Which food contains less Sodium?
Egg bread
Egg bread contains less Sodium (difference - 469mg)
Which food is lower in glycemic index?
Egg bread
Egg bread is lower in glycemic index (difference - 4)
Which food is cheaper?
Egg bread
Egg bread is cheaper (difference - $2.4)
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. Egg bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172673/nutrients
  2. Saltine cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/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.