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  6. Rye bread vs. Cheese crackers

Rye bread vs. Cheese crackers — In-Depth Nutrition Comparison

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The main differences between Rye bread and Cheese crackers

  • Rye bread has more Selenium, Fiber, and Manganese, however, Cheese crackers has more Iron, Vitamin B3, Vitamin B12, Vitamin E, and Phosphorus.
  • Daily need coverage for Selenium from Rye bread is 32% higher.
  • Cheese crackers have 3 times less Fiber than Rye bread. Rye bread has 5.8g of Fiber, while Cheese crackers have 2.3g.
  • Rye bread is lower in Sodium.

Food types used in this article are Bread, rye and Crackers, cheese, regular.

Infographic

Rye bread vs Cheese 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 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 41% 14% 183% 42% 32% 86% 127% 73% 74%
Contains more MagnesiumMagnesium +60%
Contains more CopperCopper +48.8%
Contains less SodiumSodium -38%
Contains more ManganeseManganese +46.6%
Contains more SeleniumSelenium +128.9%
Contains more CalciumCalcium +86.3%
Contains more IronIron +72.4%
Contains more PhosphorusPhosphorus +60%
~equal in Potassium ~156mg
~equal in Zinc ~1.19mg

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 1.3% 0.42% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 8%
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% 9.4% 44% 0% 141% 78% 115% 28% 39% 43% 24% 114% 4.7%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +67.8%
Contains more Vitamin AVitamin A +2128.6%
Contains more Vitamin EVitamin E +563.6%
Contains more Vitamin B1Vitamin B1 +29.5%
Contains more Vitamin B3Vitamin B3 +60.7%
Contains more Vitamin B6Vitamin B6 +126.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +683.3%
Contains more FolateFolate +38.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.338mg
~equal in Vitamin B5 ~0.472mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
11% 23% 59% 4% 3%
Protein: 10.93 g
Fats: 22.74 g
Carbs: 59.42 g
Water: 3.55 g
Other: 3.36 g
Contains more WaterWater +950.7%
Contains more ProteinProtein +28.6%
Contains more FatsFats +589.1%
Contains more CarbsCarbs +23%
Contains more OtherOther +29.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 48% 29%
Saturated Fat: Sat. Fat 0.626 g
Monounsaturated Fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 g
25% 27% 48%
Saturated Fat: Sat. Fat 5.288 g
Monounsaturated Fat: Mono. Fat 5.744 g
Polyunsaturated fat: Poly. Fat 10.09 g
Contains less Sat. FatSaturated Fat -88.2%
Contains more Mono. FatMonounsaturated Fat +338.1%
Contains more Poly. FatPolyunsaturated fat +1162.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye bread Cheese crackers Opinion
Calories 259kcal 489kcal Cheese crackers
Protein 8.5g 10.93g Cheese crackers
Fats 3.3g 22.74g Cheese crackers
Vitamin C 0.4mg 0mg Rye bread
Net carbs 42.5g 57.12g Cheese crackers
Carbs 48.3g 59.42g Cheese crackers
Cholesterol 0mg 3mg Rye bread
Vitamin D 0IU 1IU Cheese crackers
Magnesium 40mg 25mg Rye bread
Calcium 73mg 136mg Cheese crackers
Potassium 166mg 156mg Rye bread
Iron 2.83mg 4.88mg Cheese crackers
Sugar 3.85g 4.53g Rye bread
Fiber 5.8g 2.3g Rye bread
Copper 0.186mg 0.125mg Rye bread
Zinc 1.14mg 1.19mg Cheese crackers
Starch 52.56g Cheese crackers
Phosphorus 125mg 200mg Cheese crackers
Sodium 603mg 973mg Rye bread
Vitamin A 7IU 156IU Cheese crackers
Vitamin A 0µg 17µg Cheese crackers
Vitamin E 0.33mg 2.19mg Cheese crackers
Manganese 0.824mg 0.562mg Rye bread
Selenium 30.9µg 13.5µg Rye bread
Vitamin B1 0.434mg 0.562mg Cheese crackers
Vitamin B2 0.335mg 0.338mg Cheese crackers
Vitamin B3 3.805mg 6.113mg Cheese crackers
Vitamin B5 0.44mg 0.472mg Cheese crackers
Vitamin B6 0.075mg 0.17mg Cheese crackers
Vitamin B12 0µg 0.34µg Cheese crackers
Vitamin K 1.2µg 9.4µg Cheese crackers
Folate 110µg 152µg Cheese crackers
Trans Fat 0.542g Rye bread
Choline 14.6mg 8.7mg Rye bread
Saturated Fat 0.626g 5.288g Rye bread
Monounsaturated Fat 1.311g 5.744g Cheese crackers
Polyunsaturated fat 0.799g 10.09g Cheese crackers
Tryptophan 0.096mg 0.129mg Cheese crackers
Threonine 0.255mg 0.295mg Cheese crackers
Isoleucine 0.319mg 0.424mg Cheese crackers
Leucine 0.579mg 0.744mg Cheese crackers
Lysine 0.233mg 0.418mg Cheese crackers
Methionine 0.139mg 0.194mg Cheese crackers
Phenylalanine 0.411mg 0.49mg Cheese crackers
Valine 0.379mg 0.478mg Cheese crackers
Histidine 0.182mg 0.245mg Cheese crackers
Fructose 0.37g Cheese crackers
Omega-3 - EPA 0g 0.001g Cheese crackers
Omega-3 - ALA 0.715g Cheese crackers
Omega-3 - DPA 0g 0.001g Cheese crackers
Omega-6 - Dihomo-gamma-linoleic acid 0.001g Cheese crackers
Omega-6 - Eicosadienoic acid 0.007g Cheese crackers
Omega-6 - Linoleic acid 9.25g Cheese crackers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye bread Cheese 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
31%
Rye bread
49%
Cheese crackers
Minerals Daily Need Coverage Score
67%
Rye bread
69%
Cheese crackers

Comparison summary

Which food is lower in Cholesterol?
Rye bread
Rye bread is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Rye bread
Rye bread is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Rye bread
Rye bread contains less Sodium (difference - 370mg)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 4.662g)
Which food is lower in glycemic index?
Cheese crackers
Cheese crackers is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Cheese crackers
Cheese crackers is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/nutrients
  2. Cheese crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174975/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.