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Protein bread vs. Saltine cracker — In-Depth Nutrition Comparison

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Significant differences between protein bread and saltine cracker

  • Protein bread has more manganese, copper, selenium, phosphorus, calcium, and magnesium; however, saltine cracker is richer in iron, vitamin B2, and vitamin B1.
  • Saltine cracker covers your daily iron needs 45% more than protein bread.
  • Saltine cracker has 6 times less calcium than protein bread. Protein bread has 124mg of calcium, while saltine cracker has 22mg.
  • Protein bread contains less sodium.

Specific food types used in this comparison are Bread, protein (includes gluten) and Crackers, saltines, fat-free, low-sodium.

Infographic

Protein bread vs Saltine cracker 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 19% 6.6% 10% 290% 48% 26% 48% 111% 83% 117%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +463.6%
Contains more PotassiumPotassium +180%
Contains more CopperCopper +187.6%
Contains more ZincZinc +93.6%
Contains more PhosphorusPhosphorus +63.7%
Contains less SodiumSodium -52.4%
Contains more ManganeseManganese +131.1%
Contains more SeleniumSelenium +53.7%
Contains more IronIron +86%

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% 2.4% 0% 130% 136% 107% 23% 20% 0% 12% 93% 11%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +43.9%
Contains more Vitamin B2Vitamin B2 +49.7%
Contains more Vitamin B3Vitamin B3 +33.2%
Contains more Vitamin B6Vitamin B6 +19.7%
Contains more Vitamin KVitamin K +276.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.39mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~124µg
~equal in Choline ~19.6mg

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
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 ProteinProtein +15.2%
Contains more FatsFats +37.5%
Contains more WaterWater +1076.5%
Contains more CarbsCarbs +87.9%
Contains more OtherOther +15.8%

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
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 +28.9%
Contains more Poly. FatPolyunsaturated fat +47.3%
Contains less Sat. FatSaturated fat -26.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Protein bread Saltine cracker
Lower in Sugar ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Protein bread Saltine cracker DV% diff.
Iron 4.15mg 7.72mg 45%
Manganese 1.472mg 0.637mg 36%
Copper 0.417mg 0.145mg 30%
Selenium 32.9µg 21.4µg 21%
Sodium 404mg 849mg 19%
Vitamin B2 0.394mg 0.59mg 15%
Vitamin B1 0.36mg 0.518mg 13%
Carbs 43.8g 82.3g 13%
Phosphorus 185mg 113mg 10%
Calcium 124mg 22mg 10%
Vitamin B3 4.289mg 5.714mg 9%
Magnesium 65mg 26mg 9%
Zinc 1.82mg 0.94mg 8%
Calories 245kcal 393kcal 7%
Potassium 322mg 115mg 6%
Protein 12.1g 10.5g 3%
Vitamin K 1.3µg 4.9µg 3%
Vitamin E 0.36mg 0.12mg 2%
Folate 116µg 124µg 2%
Polyunsaturated fat 1.009g 0.685g 2%
Fiber 3g 2.7g 1%
Fats 2.2g 1.6g 1%
Vitamin B5 0.42mg 0.39mg 1%
Vitamin B6 0.071mg 0.085mg 1%
Net carbs 40.8g 79.6g N/A
Sugar 1.44g 0.38g N/A
Saturated fat 0.332g 0.244g 0%
Choline 18.7mg 19.6mg 0%
Monounsaturated fat 0.183g 0.142g 0%
Tryptophan 0.148mg 0.138mg 0%
Threonine 0.366mg 0.287mg 0%
Isoleucine 0.471mg 0.378mg 0%
Leucine 0.858mg 0.716mg 0%
Lysine 0.372mg 0.29mg 0%
Methionine 0.199mg 0.18mg 0%
Phenylalanine 0.596mg 0.514mg 0%
Valine 0.518mg 0.439mg 0%
Histidine 0.271mg 0.224mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Protein 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
32%
Protein bread
41%
Saltine cracker
Minerals Daily Need Coverage Score
96%
Protein bread
76%
Saltine cracker

Comparison summary

Which food is lower in Sugar?
Saltine cracker
Saltine cracker is lower in Sugar (difference - 1.06g)
Which food is lower in Saturated fat?
Saltine cracker
Saltine cracker is lower in Saturated fat (difference - 0.088g)
Which food is richer in vitamins?
Saltine cracker
Saltine cracker is relatively richer in vitamins
Which food contains less Sodium?
Protein bread
Protein bread contains less Sodium (difference - 445mg)
Which food is lower in glycemic index?
Protein bread
Protein bread is lower in glycemic index (difference - 3)
Which food is cheaper?
Protein bread
Protein bread is cheaper (difference - $2.4)
Which food is richer in minerals?
Protein bread
Protein bread is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.