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  6. Protein bread vs. Crackers

Protein bread vs. Crackers — In-Depth Nutrition Comparison

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Important differences between protein bread and crackers

  • Protein bread has more selenium, manganese, copper, zinc, and magnesium; however, crackers have more vitamin K, vitamin E, and phosphorus.
  • Crackers' daily need coverage for vitamin K is 57% more.
  • Protein bread has 5 times more selenium than crackers. Protein bread has 32.9µg of selenium, while crackers have 6.7µg.
  • Protein bread is lower in sodium.

The food varieties used in the comparison are Bread, protein (includes gluten) and Crackers, standard snack-type, regular.

Infographic

Protein bread vs Crackers 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 37% 28% 156% 139% 50% 79% 53% 192% 179%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +261.1%
Contains more PotassiumPotassium +172.9%
Contains more CopperCopper +301%
Contains more ZincZinc +271.4%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +199.8%
Contains more SeleniumSelenium +391%
Contains more PhosphorusPhosphorus +34.1%
~equal in Calcium ~120mg
~equal in Iron ~4.03mg

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 0% 0% 7.2% 0% 90% 91% 80% 25% 16% 0% 3.3% 87% 10%
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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin B6Vitamin B6 +12.7%
Contains more FolateFolate +26.1%
Contains more CholineCholine +94.8%
Contains more Vitamin EVitamin E +741.7%
Contains more Vitamin B1Vitamin B1 +15.6%
Contains more Vitamin B2Vitamin B2 +15.7%
Contains more Vitamin KVitamin K +5230.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.352mg
~equal in Vitamin B5 ~0.417mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Protein bread Crackers DV% diff.
Polyunsaturated fat 1.009g 13.137g 81%
Vitamin K 1.3µg 69.3µg 57%
Selenium 32.9µg 6.7µg 48%
Manganese 1.472mg 0.491mg 43%
Fats 2.2g 26.43g 37%
Copper 0.417mg 0.104mg 35%
Saturated fat 0.332g 5.562g 24%
Starch 49.69g 20%
Vitamin E 0.36mg 3.03mg 18%
Monounsaturated fat 0.183g 6.553g 16%
Sodium 404mg 726mg 14%
Calories 245kcal 510kcal 13%
Zinc 1.82mg 0.49mg 12%
Magnesium 65mg 18mg 11%
Protein 12.1g 6.64g 11%
Phosphorus 185mg 248mg 9%
Carbs 43.8g 61.3g 6%
Potassium 322mg 118mg 6%
Folate 116µg 92µg 6%
Vitamin B1 0.36mg 0.416mg 5%
Vitamin B2 0.394mg 0.456mg 5%
Fiber 3g 2.3g 3%
Iron 4.15mg 4.03mg 2%
Choline 18.7mg 9.6mg 2%
Vitamin B6 0.071mg 0.063mg 1%
Net carbs 40.8g 59g N/A
Calcium 124mg 120mg 0%
Sugar 1.44g 8.18g N/A
Vitamin B3 4.289mg 4.352mg 0%
Vitamin B5 0.42mg 0.417mg 0%
Trans fat 1.076g N/A
Tryptophan 0.148mg 0.084mg 0%
Threonine 0.366mg 0.193mg 0%
Isoleucine 0.471mg 0.246mg 0%
Leucine 0.858mg 0.471mg 0%
Lysine 0.372mg 0.103mg 0%
Methionine 0.199mg 0.112mg 0%
Phenylalanine 0.596mg 0.331mg 0%
Valine 0.518mg 0.294mg 0%
Histidine 0.271mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 2% 44% 40% 2%
Protein: 12.1 g
Fats: 2.2 g
Carbs: 43.8 g
Water: 40 g
Other: 1.9 g
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +82.2%
Contains more WaterWater +1173.9%
Contains more FatsFats +1101.4%
Contains more CarbsCarbs +40%
Contains more OtherOther +31.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 12% 66%
Saturated fat: Sat. Fat 0.332 g
Monounsaturated fat: Mono. Fat 0.183 g
Polyunsaturated fat: Poly. Fat 1.009 g
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -94%
Contains more Mono. FatMonounsaturated fat +3480.9%
Contains more Poly. FatPolyunsaturated fat +1202%

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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. Protein bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174917/nutrients
  2. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.