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Rice cakes vs. Crackers — In-Depth Nutrition Comparison

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Differences between rice cakes and crackers

  • Rice cakes have more manganese, magnesium, copper, vitamin B3, and phosphorus, while crackers have more iron, vitamin B1, and vitamin B2.
  • Rice cakes' daily need coverage for manganese is 247% higher.
  • Crackers contain 8 times less magnesium than rice cakes. Rice cakes contain 151mg of magnesium, while crackers contain 18mg.
  • The amount of sodium in rice cakes is lower.
  • Crackers have a lower glycemic index. The glycemic index of crackers is 63, while the glycemic index of rice cakes is 82.

The food types used in this comparison are Snacks, rice cakes, brown rice, buckwheat and Crackers, standard snack-type, regular.

Infographic

Rice cakes 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 108% 3.3% 26% 43% 127% 68% 163% 15% 806% 89%
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 +738.9%
Contains more PotassiumPotassium +153.4%
Contains more CopperCopper +265.4%
Contains more ZincZinc +410.2%
Contains more PhosphorusPhosphorus +53.2%
Contains less SodiumSodium -84%
Contains more ManganeseManganese +1158.7%
Contains more SeleniumSelenium +144.8%
Contains more CalciumCalcium +990.9%
Contains more IronIron +253.5%

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% 0% 0% 14% 24% 152% 70% 30% 0% 0% 16% 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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin B3Vitamin B3 +86%
Contains more Vitamin B5Vitamin B5 +178.2%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more Vitamin B1Vitamin B1 +642.9%
Contains more Vitamin B2Vitamin B2 +342.7%
Contains more FolateFolate +338.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 4% 80% 6%
Protein: 9 g
Fats: 3.5 g
Carbs: 80.1 g
Water: 5.9 g
Other: 1.5 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 +35.5%
Contains more CarbsCarbs +30.7%
Contains more WaterWater +87.9%
Contains more FatsFats +655.1%
Contains more OtherOther +66%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.64 g
Monounsaturated fat: Mono. Fat 1.11 g
Polyunsaturated fat: Poly. Fat 1.11 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 -88.5%
Contains more Mono. FatMonounsaturated fat +490.4%
Contains more Poly. FatPolyunsaturated fat +1083.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice cakes Crackers DV% diff.
Manganese 6.18mg 0.491mg 247%
Polyunsaturated fat 1.11g 13.137g 80%
Vitamin K 69.3µg 58%
Iron 1.14mg 4.03mg 36%
Fats 3.5g 26.43g 35%
Magnesium 151mg 18mg 32%
Copper 0.38mg 0.104mg 31%
Vitamin B1 0.056mg 0.416mg 30%
Sodium 116mg 726mg 27%
Vitamin B2 0.103mg 0.456mg 27%
Vitamin B3 8.096mg 4.352mg 23%
Saturated fat 0.64g 5.562g 22%
Starch 49.69g 20%
Vitamin E 3.03mg 20%
Phosphorus 380mg 248mg 19%
Folate 21µg 92µg 18%
Zinc 2.5mg 0.49mg 18%
Selenium 16.4µg 6.7µg 18%
Vitamin B5 1.16mg 0.417mg 15%
Monounsaturated fat 1.11g 6.553g 14%
Calcium 11mg 120mg 11%
Calories 380kcal 510kcal 7%
Fiber 3.8g 2.3g 6%
Carbs 80.1g 61.3g 6%
Protein 9g 6.64g 5%
Vitamin B6 0.13mg 0.063mg 5%
Potassium 299mg 118mg 5%
Choline 9.6mg 2%
Net carbs 76.3g 59g N/A
Sugar 8.18g N/A
Trans fat 1.076g N/A
Tryptophan 0.125mg 0.084mg 0%
Threonine 0.34mg 0.193mg 0%
Isoleucine 0.358mg 0.246mg 0%
Leucine 0.638mg 0.471mg 0%
Lysine 0.414mg 0.103mg 0%
Methionine 0.152mg 0.112mg 0%
Phenylalanine 0.399mg 0.331mg 0%
Valine 0.489mg 0.294mg 0%
Histidine 0.218mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice cakes Crackers
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
23%
Rice cakes
49%
Crackers
Minerals Daily Need Coverage Score
145%
Rice cakes
56%
Crackers

Comparison summary

Which food is lower in Sugar?
Rice cakes
Rice cakes is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Rice cakes
Rice cakes contains less Sodium (difference - 610mg)
Which food is lower in Saturated fat?
Rice cakes
Rice cakes is lower in Saturated fat (difference - 4.922g)
Which food is cheaper?
Rice cakes
Rice cakes is cheaper (difference - $2.4)
Which food is richer in minerals?
Rice cakes
Rice cakes is relatively richer in minerals
Which food is lower in glycemic index?
Crackers
Crackers is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Crackers
Crackers is relatively richer in vitamins
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. Rice cakes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167967/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.