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  6. French toast vs. Saltine cracker

French toast vs. Saltine cracker — In-Depth Nutrition Comparison

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What are the main differences between French toast and Saltine cracker?

  • French toast is richer in Vitamin A RAE, and Vitamin B12, while Saltine cracker is higher in Iron, Vitamin B1, Vitamin B3, Vitamin B2, Folate, and Manganese.
  • Saltine cracker's daily need coverage for Iron is 76% higher.

We used French toast, prepared from recipe, made with low fat (2%) milk and Crackers, saltines, fat-free, low-sodium types in this comparison.

Infographic

French toast 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.
French toast
French toast
4
:
6
Saltine cracker
Saltine cracker
Contains more Calcium +354.5%
Contains more Potassium +16.5%
Contains less Sodium -43.6%
Contains more Iron +362.3%
Contains more Magnesium +52.9%
Contains more Zinc +40.3%
Contains more Copper +150%
Contains more Manganese +238.8%
Equal in Phosphorus - 113
Equal in Selenium - 21.4
French toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 63% 13% 51% 12% 63% 19% 20% 25% 110%
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 +354.5%
Contains more Potassium +16.5%
Contains less Sodium -43.6%
Contains more Iron +362.3%
Contains more Magnesium +52.9%
Contains more Zinc +40.3%
Contains more Copper +150%
Contains more Manganese +238.8%
Equal in Phosphorus - 113
Equal in Selenium - 21.4

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.
French toast
French toast
4
:
8
Saltine cracker
Saltine cracker
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +40.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +153.9%
Contains more Vitamin B2 +83.8%
Contains more Vitamin B3 +251%
Contains more Vitamin B6 +14.9%
Contains more Folate +188.4%
French toast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 0% 0% 1% 51% 75% 31% 33% 18% 33% 39% 0%
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 C +∞%
Contains more Vitamin B5 +40.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +153.9%
Contains more Vitamin B2 +83.8%
Contains more Vitamin B3 +251%
Contains more Vitamin B6 +14.9%
Contains more Folate +188.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
French toast
French toast
2
:
3
Saltine cracker
Saltine cracker
Contains more Fats +575%
Contains more Water +1508.8%
Contains more Protein +36.4%
Contains more Carbs +229.2%
Contains more Other +22.2%
French toast
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 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 +575%
Contains more Water +1508.8%
Contains more Protein +36.4%
Contains more Carbs +229.2%
Contains more Other +22.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
French toast
French toast
2
:
1
Saltine cracker
Saltine cracker
Contains more Monounsaturated Fat +3085.9%
Contains more Polyunsaturated fat +278.7%
Contains less Saturated Fat -91%
French toast
28% 46% 26%
Saturated Fat: 2.723 g
Monounsaturated Fat: 4.524 g
Polyunsaturated fat: 2.594 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 +3085.9%
Contains more Polyunsaturated fat +278.7%
Contains less Saturated Fat -91%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient French toast Saltine cracker Opinion
Net carbs 25g 79.6g Saltine cracker
Protein 7.7g 10.5g Saltine cracker
Fats 10.8g 1.6g French toast
Carbs 25g 82.3g Saltine cracker
Calories 229kcal 393kcal Saltine cracker
Sugar 0.38g French toast
Fiber 2.7g Saltine cracker
Calcium 100mg 22mg French toast
Iron 1.67mg 7.72mg Saltine cracker
Magnesium 17mg 26mg Saltine cracker
Phosphorus 117mg 113mg French toast
Potassium 134mg 115mg French toast
Sodium 479mg 849mg French toast
Zinc 0.67mg 0.94mg Saltine cracker
Copper 0.058mg 0.145mg Saltine cracker
Manganese 0.188mg 0.637mg Saltine cracker
Selenium 20.1µg 21.4µg Saltine cracker
Vitamin A 503IU 0IU French toast
Vitamin A RAE 124µg 0µg French toast
Vitamin E 0.12mg Saltine cracker
Vitamin C 0.3mg 0mg French toast
Vitamin B1 0.204mg 0.518mg Saltine cracker
Vitamin B2 0.321mg 0.59mg Saltine cracker
Vitamin B3 1.628mg 5.714mg Saltine cracker
Vitamin B5 0.549mg 0.39mg French toast
Vitamin B6 0.074mg 0.085mg Saltine cracker
Folate 43µg 124µg Saltine cracker
Vitamin B12 0.31µg 0µg French toast
Vitamin K 4.9µg Saltine cracker
Tryptophan 0.094mg 0.138mg Saltine cracker
Threonine 0.305mg 0.287mg French toast
Isoleucine 0.375mg 0.378mg Saltine cracker
Leucine 0.621mg 0.716mg Saltine cracker
Lysine 0.413mg 0.29mg French toast
Methionine 0.188mg 0.18mg French toast
Phenylalanine 0.389mg 0.514mg Saltine cracker
Valine 0.419mg 0.439mg Saltine cracker
Histidine 0.179mg 0.224mg Saltine cracker
Cholesterol 116mg 0mg Saltine cracker
Saturated Fat 2.723g 0.244g Saltine cracker
Omega-3 - DHA 0.01g 0g French toast
Omega-3 - EPA 0.001g 0g French toast
Monounsaturated Fat 4.524g 0.142g French toast
Polyunsaturated fat 2.594g 0.685g French toast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French toast 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
26%
French toast
44%
Saltine cracker
Minerals Daily Need Coverage Score
40%
French toast
76%
Saltine cracker

Comparison summary

Which food is lower in Cholesterol?
Saltine cracker
Saltine cracker is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated Fat?
Saltine cracker
Saltine cracker is lower in Saturated Fat (difference - 2.479g)
Which food is richer in minerals?
Saltine cracker
Saltine cracker is relatively richer in minerals
Which food is richer in vitamins?
Saltine cracker
Saltine cracker is relatively richer in vitamins
Which food is lower in Sugar?
French toast
French toast is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
French toast
French toast contains less Sodium (difference - 370mg)
Which food is lower in glycemic index?
French toast
French toast is lower in glycemic index (difference - 7)
Which food is cheaper?
French toast
French toast is cheaper (difference - $2.4)

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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.