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 from 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
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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 | +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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.2 g
Fats:
6.7 g
Carbs:
46.21 g
Water:
34.9 g
Other:
1.99 g
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
Saturated Fat:
Sat. Fat
2.907 g
Monounsaturated Fat:
Mono. Fat
1.946 g
Polyunsaturated fat:
Poly. Fat
1.258 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 | +1270.4% |
| Contains more Poly. FatPolyunsaturated fat | +83.6% |
| Contains less Sat. FatSaturated Fat | -91.6% |
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 vitamins |
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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 minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 286kcal | 393kcal |
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| Protein | 10.2g | 10.5g |
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| Fats | 6.7g | 1.6g |
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| Net carbs | 41.41g | 79.6g |
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| Carbs | 46.21g | 82.3g |
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| Cholesterol | 1mg | 0mg |
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| Magnesium | 68mg | 26mg |
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| Calcium | 59mg | 22mg |
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| Potassium | 185mg | 115mg |
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| Iron | 1.73mg | 7.72mg |
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| Sugar | 3.4g | 0.38g |
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| Fiber | 4.8g | 2.7g |
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| Copper | 0.158mg | 0.145mg |
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| Zinc | 1.24mg | 0.94mg |
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| Starch | 36g |
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| Phosphorus | 188mg | 113mg |
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| Sodium | 467mg | 849mg |
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| Vitamin A | 6IU | 0IU |
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| Vitamin A | 2µg | 0µg |
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| Vitamin E | 1.32mg | 0.12mg |
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| Manganese | 1.4mg | 0.637mg |
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| Selenium | 11.4µg | 21.4µg |
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| Vitamin B1 | 0.176mg | 0.518mg |
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| Vitamin B2 | 0.18mg | 0.59mg |
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| Vitamin B3 | 3.58mg | 5.714mg |
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| Vitamin B5 | 0.39mg |
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| Vitamin B6 | 0.128mg | 0.085mg |
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| Vitamin K | 3.3µg | 4.9µg |
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| Folate | 16µg | 124µg |
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| Choline | 10.1mg | 19.6mg |
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| Saturated Fat | 2.907g | 0.244g |
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| Monounsaturated Fat | 1.946g | 0.142g |
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| Polyunsaturated fat | 1.258g | 0.685g |
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| Tryptophan | 0.138mg |
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| Threonine | 0.287mg |
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| Isoleucine | 0.378mg |
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| Leucine | 0.716mg |
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| Lysine | 0.29mg |
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| Methionine | 0.18mg |
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| Phenylalanine | 0.514mg |
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| Valine | 0.439mg |
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| Histidine | 0.224mg |
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| Fructose | 0.8g |
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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
18%
41%
Minerals Daily Need Coverage Score
62%
76%
Comparison summary
Which food is lower in Cholesterol?
Saltine cracker is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Saltine cracker is lower in Sugar (difference - 3.02g)
Which food is lower in Saturated Fat?
Saltine cracker is lower in Saturated Fat (difference - 2.663g)
Which food is richer in vitamins?
Saltine cracker is relatively richer in vitamins
Which food contains less Sodium?
Naan contains less Sodium (difference - 382mg)
Which food is lower in glycemic index?
Naan is lower in glycemic index (difference - 3)
Which food is cheaper?
Naan is cheaper (difference - $2.4)
Which food is richer in minerals?
Naan is relatively richer in minerals