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Naan vs. Saltine cracker — In-Depth Nutrition Comparison

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The main differences between naan and saltine cracker

  • Naan is richer in manganese and phosphorus, yet saltine cracker is richer in iron, vitamin B2, vitamin B1, folate, selenium, and vitamin B3.
  • Daily need coverage for iron for saltine cracker is 75% higher.
  • Naan contains 12 times more saturated fat than saltine cracker. Naan contains 2.907g of saturated fat, while saltine cracker contains 0.244g.

Food types used in this article are Bread, naan, whole wheat, commercially prepared, refrigerated and Crackers, saltines, fat-free, low-sodium.

Infographic

Naan 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.
Naan
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 18% 16% 65% 53% 34% 81% 61% 183% 62%
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 MagnesiumMagnesium +161.5%
Contains more CalciumCalcium +168.2%
Contains more PotassiumPotassium +60.9%
Contains more ZincZinc +31.9%
Contains more PhosphorusPhosphorus +66.4%
Contains less SodiumSodium -45%
Contains more ManganeseManganese +119.8%
Contains more IronIron +346.2%
Contains more SeleniumSelenium +87.7%
~equal in Copper ~0.145mg

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.
Naan
3
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% 0.67% 26% 0% 44% 42% 67% 0% 30% 0% 8.3% 12% 5.5%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B6Vitamin B6 +50.6%
Contains more Vitamin B1Vitamin B1 +194.3%
Contains more Vitamin B2Vitamin B2 +227.8%
Contains more Vitamin B3Vitamin B3 +59.6%
Contains more Vitamin KVitamin K +48.5%
Contains more FolateFolate +675%
Contains more CholineCholine +94.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Naan Saltine cracker DV% diff.
Iron 1.73mg 7.72mg 75%
Manganese 1.4mg 0.637mg 33%
Vitamin B2 0.18mg 0.59mg 32%
Vitamin B1 0.176mg 0.518mg 29%
Folate 16µg 124µg 27%
Selenium 11.4µg 21.4µg 18%
Sodium 467mg 849mg 17%
Starch 36g 15%
Vitamin B3 3.58mg 5.714mg 13%
Carbs 46.21g 82.3g 12%
Saturated fat 2.907g 0.244g 12%
Phosphorus 188mg 113mg 11%
Magnesium 68mg 26mg 10%
Fats 6.7g 1.6g 8%
Vitamin B5 0.39mg 8%
Vitamin E 1.32mg 0.12mg 8%
Fiber 4.8g 2.7g 8%
Monounsaturated fat 1.946g 0.142g 5%
Calories 286kcal 393kcal 5%
Calcium 59mg 22mg 4%
Polyunsaturated fat 1.258g 0.685g 4%
Zinc 1.24mg 0.94mg 3%
Vitamin B6 0.128mg 0.085mg 3%
Potassium 185mg 115mg 2%
Choline 10.1mg 19.6mg 2%
Fructose 0.8g 1%
Protein 10.2g 10.5g 1%
Copper 0.158mg 0.145mg 1%
Vitamin K 3.3µg 4.9µg 1%
Net carbs 41.41g 79.6g N/A
Cholesterol 1mg 0mg 0%
Sugar 3.4g 0.38g N/A
Vitamin A 2µg 0µg 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Naan
2
10% 7% 46% 35% 2%
Protein: 10.2 g
Fats: 6.7 g
Carbs: 46.21 g
Water: 34.9 g
Other: 1.99 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 +318.8%
Contains more WaterWater +926.5%
Contains more CarbsCarbs +78.1%
Contains more OtherOther +10.6%
~equal in Protein ~10.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Naan
2
48% 32% 21%
Saturated fat: Sat. Fat 2.907 g
Monounsaturated fat: Mono. Fat 1.946 g
Polyunsaturated fat: Poly. Fat 1.258 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 +1270.4%
Contains more Poly. FatPolyunsaturated fat +83.6%
Contains less Sat. FatSaturated fat -91.6%

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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. Naan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174077/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.