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Irish soda bread vs. Saltine cracker — In-Depth Nutrition Comparison

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How are Irish soda bread and Saltine cracker different?

  • Irish soda bread is higher in Calcium, however, Saltine cracker is richer in Iron, Vitamin B2, Vitamin B3, Folate, Vitamin B1, Manganese, and Selenium.
  • Daily need coverage for Iron from Saltine cracker is 63% higher.

Bread, irish soda, prepared from recipe and Crackers, saltines, fat-free, low-sodium are the varieties used in this article.

Infographic

Irish soda bread vs Saltine cracker 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 24% 23% 101% 43% 16% 49% 52% 46% 87%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 6.6% 10% 290% 48% 26% 48% 111% 83% 117%
Contains more CalciumCalcium +268.2%
Contains more PotassiumPotassium +131.3%
Contains less SodiumSodium -53.1%
Contains more MagnesiumMagnesium +13%
Contains more IronIron +187%
Contains more CopperCopper +11.5%
Contains more ZincZinc +64.9%
Contains more ManganeseManganese +79.4%
Contains more SeleniumSelenium +33.8%
~equal in Phosphorus ~113mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.7% 12% 0% 0% 75% 62% 45% 15% 19% 6.3% 0% 35% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.4% 0% 130% 136% 107% 23% 20% 0% 12% 93% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +73.8%
Contains more Vitamin B2Vitamin B2 +119.3%
Contains more Vitamin B3Vitamin B3 +137.6%
Contains more Vitamin B5Vitamin B5 +56%
Contains more FolateFolate +163.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.085mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 56% 30% 2%
Protein: 6.6 g
Fats: 5 g
Carbs: 56 g
Water: 30.1 g
Other: 2.3 g
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 FatsFats +212.5%
Contains more WaterWater +785.3%
Contains more ProteinProtein +59.1%
Contains more CarbsCarbs +47%
~equal in Other ~2.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 44% 32%
Saturated Fat: Sat. Fat 1.111 g
Monounsaturated Fat: Mono. Fat 1.999 g
Polyunsaturated fat: Poly. Fat 1.478 g
23% 13% 64%
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 +1307.7%
Contains more Poly. FatPolyunsaturated fat +115.8%
Contains less Sat. FatSaturated Fat -78%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Irish soda bread 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 Irish soda bread Saltine cracker Opinion
Calories 290kcal 393kcal Saltine cracker
Protein 6.6g 10.5g Saltine cracker
Fats 5g 1.6g Irish soda bread
Vitamin C 0.8mg 0mg Irish soda bread
Net carbs 53.4g 79.6g Saltine cracker
Carbs 56g 82.3g Saltine cracker
Cholesterol 18mg 0mg Saltine cracker
Magnesium 23mg 26mg Saltine cracker
Calcium 81mg 22mg Irish soda bread
Potassium 266mg 115mg Irish soda bread
Iron 2.69mg 7.72mg Saltine cracker
Sugar 0.38g Irish soda bread
Fiber 2.6g 2.7g Saltine cracker
Copper 0.13mg 0.145mg Saltine cracker
Zinc 0.57mg 0.94mg Saltine cracker
Phosphorus 114mg 113mg Irish soda bread
Sodium 398mg 849mg Irish soda bread
Vitamin A 194IU 0IU Irish soda bread
Vitamin A 48µg 0µg Irish soda bread
Vitamin E 0.12mg Saltine cracker
Manganese 0.355mg 0.637mg Saltine cracker
Selenium 16µg 21.4µg Saltine cracker
Vitamin B1 0.298mg 0.518mg Saltine cracker
Vitamin B2 0.269mg 0.59mg Saltine cracker
Vitamin B3 2.405mg 5.714mg Saltine cracker
Vitamin B5 0.25mg 0.39mg Saltine cracker
Vitamin B6 0.083mg 0.085mg Saltine cracker
Vitamin B12 0.05µg 0µg Irish soda bread
Vitamin K 4.9µg Saltine cracker
Folate 47µg 124µg Saltine cracker
Choline 19.6mg Saltine cracker
Saturated Fat 1.111g 0.244g Saltine cracker
Monounsaturated Fat 1.999g 0.142g Irish soda bread
Polyunsaturated fat 1.478g 0.685g Irish soda bread
Tryptophan 0.072mg 0.138mg Saltine cracker
Threonine 0.201mg 0.287mg Saltine cracker
Isoleucine 0.234mg 0.378mg Saltine cracker
Leucine 0.436mg 0.716mg Saltine cracker
Lysine 0.219mg 0.29mg Saltine cracker
Methionine 0.138mg 0.18mg Saltine cracker
Phenylalanine 0.3mg 0.514mg Saltine cracker
Valine 0.283mg 0.439mg Saltine cracker
Histidine 0.159mg 0.224mg Saltine cracker
Omega-3 - DHA 0.002g 0g Irish soda bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Irish soda bread Saltine cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
21%
Irish soda bread
41%
Saltine cracker
Minerals Daily Need Coverage Score
46%
Irish soda bread
76%
Saltine cracker

Comparison summary

Which food is lower in Cholesterol?
Saltine cracker
Saltine cracker is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated Fat?
Saltine cracker
Saltine cracker is lower in Saturated Fat (difference - 0.867g)
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?
Irish soda bread
Irish soda bread is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Irish soda bread
Irish soda bread contains less Sodium (difference - 451mg)
Which food is lower in glycemic index?
Irish soda bread
Irish soda bread is lower in glycemic index (difference - 5)
Which food is cheaper?
Irish soda bread
Irish soda bread 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. Irish soda bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174912/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.