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, 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.
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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 | +322.7% |
| Contains more CopperCopper | +11.7% |
| Contains less SodiumSodium | -55.2% |
| Contains more SeleniumSelenium | +40.7% |
| Contains more MagnesiumMagnesium | +36.8% |
| Contains more IronIron | +153.9% |
| Contains more ZincZinc | +19% |
| Contains more ManganeseManganese | +27.4% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +116.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +330.1% |
| Contains more Vitamin B1Vitamin B1 | +18.3% |
| Contains more Vitamin B2Vitamin B2 | +35.3% |
| Contains more Vitamin B3Vitamin B3 | +17.9% |
| Contains more Vitamin B5Vitamin B5 | +38.3% |
| Contains more Vitamin B6Vitamin B6 | +32.8% |
| Contains more Vitamin KVitamin K | +444.4% |
| Contains more FolateFolate | +18.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.5 g
Fats:
6 g
Carbs:
47.8 g
Water:
34.7 g
Other:
2 g
Protein:
10.5 g
Fats:
1.6 g
Carbs:
82.3 g
Water:
3.4 g
Other:
2.2 g
| Contains more FatsFats | +275% |
| Contains more WaterWater | +920.6% |
| Contains more ProteinProtein | +10.5% |
| Contains more CarbsCarbs | +72.2% |
~equal in
Other
~2.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.593 g
Monounsaturated Fat:
Mono. Fat
2.302 g
Polyunsaturated fat:
Poly. Fat
1.106 g
Saturated Fat:
Sat. Fat
0.244 g
Monounsaturated Fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.685 g
| Contains more Mono. FatMonounsaturated Fat | +1521.1% |
| Contains more Poly. FatPolyunsaturated fat | +61.5% |
| Contains less Sat. FatSaturated 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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 287kcal | 393kcal |
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| Protein | 9.5g | 10.5g |
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| Fats | 6g | 1.6g |
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| Net carbs | 45.5g | 79.6g |
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| Carbs | 47.8g | 82.3g |
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| Cholesterol | 51mg | 0mg |
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| Vitamin D | 16IU | 0IU |
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| Magnesium | 19mg | 26mg |
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| Calcium | 93mg | 22mg |
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| Potassium | 115mg | 115mg | |
| Iron | 3.04mg | 7.72mg |
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| Sugar | 1.78g | 0.38g |
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| Fiber | 2.3g | 2.7g |
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| Copper | 0.162mg | 0.145mg |
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| Zinc | 0.79mg | 0.94mg |
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| Phosphorus | 106mg | 113mg |
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| Sodium | 380mg | 849mg |
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| Vitamin A | 211IU | 0IU |
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| Vitamin A | 63µg | 0µg |
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| Vitamin E | 0.26mg | 0.12mg |
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| Vitamin D | 0.4µg | 0µg |
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| Manganese | 0.5mg | 0.637mg |
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| Selenium | 30.1µg | 21.4µg |
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| Vitamin B1 | 0.438mg | 0.518mg |
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| Vitamin B2 | 0.436mg | 0.59mg |
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| Vitamin B3 | 4.848mg | 5.714mg |
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| Vitamin B5 | 0.282mg | 0.39mg |
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| Vitamin B6 | 0.064mg | 0.085mg |
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| Vitamin B12 | 0.1µg | 0µg |
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| Vitamin K | 0.9µg | 4.9µg |
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| Folate | 105µg | 124µg |
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| Choline | 84.3mg | 19.6mg |
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| Saturated Fat | 1.593g | 0.244g |
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| Monounsaturated Fat | 2.302g | 0.142g |
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| Polyunsaturated fat | 1.106g | 0.685g |
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| Tryptophan | 0.112mg | 0.138mg |
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| Threonine | 0.306mg | 0.287mg |
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| Isoleucine | 0.394mg | 0.378mg |
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| Leucine | 0.692mg | 0.716mg |
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| Lysine | 0.311mg | 0.29mg |
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| Methionine | 0.189mg | 0.18mg |
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| Phenylalanine | 0.475mg | 0.514mg |
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| Valine | 0.443mg | 0.439mg |
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| Histidine | 0.21mg | 0.224mg |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - DHA | 0.012g | 0g |
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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
39%
41%
Minerals Daily Need Coverage Score
57%
76%
Comparison summary
Which food is lower in Cholesterol?
Saltine cracker is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Saltine cracker is lower in Sugar (difference - 1.4g)
Which food is lower in Saturated Fat?
Saltine cracker is lower in Saturated Fat (difference - 1.349g)
Which food is richer in minerals?
Saltine cracker is relatively richer in minerals
Which food contains less Sodium?
Egg bread contains less Sodium (difference - 469mg)
Which food is lower in glycemic index?
Egg bread is lower in glycemic index (difference - 4)
Which food is cheaper?
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.