Graham cracker vs. Saltine cracker — In-Depth Nutrition Comparison
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Significant differences between graham cracker and saltine cracker
- Graham cracker has more manganese, phosphorus, and vitamin E; however, saltine cracker is richer in iron, selenium, vitamin B1, vitamin B2, folate, and vitamin B3.
- Saltine cracker covers your daily iron needs 49% more than graham cracker.
- Saltine cracker has 13 times less vitamin E than graham cracker. Graham cracker has 1.51mg of vitamin E, while saltine cracker has 0.12mg.
- Graham cracker contains less sodium.
Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) 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 MagnesiumMagnesium | +53.8% |
| Contains more CalciumCalcium | +250% |
| Contains more PotassiumPotassium | +47.8% |
| Contains more CopperCopper | +17.2% |
| Contains more PhosphorusPhosphorus | +63.7% |
| Contains less SodiumSodium | -45.9% |
| Contains more ManganeseManganese | +60% |
| Contains more IronIron | +104.2% |
| Contains more SeleniumSelenium | +239.7% |
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 | +1158.3% |
| Contains more Vitamin B6Vitamin B6 | +83.5% |
| Contains more Vitamin KVitamin K | +191.8% |
| Contains more Vitamin B1Vitamin B1 | +95.5% |
| Contains more Vitamin B2Vitamin B2 | +86.1% |
| Contains more Vitamin B3Vitamin B3 | +28.7% |
| Contains more FolateFolate | +36.3% |
| Contains more CholineCholine | +232.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.78mg | 7.72mg | 49% |
| Polyunsaturated fat | 5.388g | 0.685g | 31% |
| Selenium | 6.3µg | 21.4µg | 27% |
| Vitamin B2 | 0.317mg | 0.59mg | 21% |
| Vitamin B1 | 0.265mg | 0.518mg | 21% |
| Starch | 46.56g | 19% | |
| Sodium | 459mg | 849mg | 17% |
| Manganese | 1.019mg | 0.637mg | 17% |
| Fats | 10.6g | 1.6g | 14% |
| Phosphorus | 185mg | 113mg | 10% |
| Vitamin E | 1.51mg | 0.12mg | 9% |
| Folate | 91µg | 124µg | 8% |
| Vitamin K | 14.3µg | 4.9µg | 8% |
| Protein | 6.69g | 10.5g | 8% |
| Vitamin B3 | 4.439mg | 5.714mg | 8% |
| Saturated fat | 1.633g | 0.244g | 6% |
| Monounsaturated fat | 2.509g | 0.142g | 6% |
| Calcium | 77mg | 22mg | 6% |
| Vitamin B6 | 0.156mg | 0.085mg | 5% |
| Copper | 0.17mg | 0.145mg | 3% |
| Fiber | 3.4g | 2.7g | 3% |
| Magnesium | 40mg | 26mg | 3% |
| Choline | 5.9mg | 19.6mg | 2% |
| Potassium | 170mg | 115mg | 2% |
| Carbs | 77.66g | 82.3g | 2% |
| Calories | 430kcal | 393kcal | 2% |
| Fructose | 0.99g | 1% | |
| Vitamin B5 | 0.42mg | 0.39mg | 1% |
| Net carbs | 74.26g | 79.6g | N/A |
| Sugar | 24.85g | 0.38g | N/A |
| Zinc | 0.96mg | 0.94mg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.138mg | 0% | |
| Threonine | 0.287mg | 0% | |
| Isoleucine | 0.378mg | 0% | |
| Leucine | 0.716mg | 0% | |
| Lysine | 0.29mg | 0% | |
| Methionine | 0.18mg | 0% | |
| Phenylalanine | 0.514mg | 0% | |
| Valine | 0.439mg | 0% | |
| Histidine | 0.224mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
10.5 g
Fats:
1.6 g
Carbs:
82.3 g
Water:
3.4 g
Other:
2.2 g
| Contains more FatsFats | +562.5% |
| Contains more ProteinProtein | +57% |
| Contains more OtherOther | +32.5% |
~equal in
Carbs
~82.3g
~equal in
Water
~3.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 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 | +1666.9% |
| Contains more Poly. FatPolyunsaturated fat | +686.6% |
| Contains less Sat. FatSaturated fat | -85.1% |
