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 have more iron, vitamin B3, vitamin B12, vitamin E, and phosphorus.
- Daily need coverage for selenium for 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
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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 | +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% |
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 CVitamin C | +∞% |
| Contains more CholineCholine | +67.8% |
| Contains more Vitamin AVitamin A | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.5 g
Fats:
3.3 g
Carbs:
48.3 g
Water:
37.3 g
Other:
2.6 g
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
Saturated fat:
Sat. Fat
0.626 g
Monounsaturated fat:
Mono. Fat
1.311 g
Polyunsaturated fat:
Poly. Fat
0.799 g
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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.799g | 10.09g | 62% |
| Selenium | 30.9µg | 13.5µg | 32% |
| Fats | 3.3g | 22.74g | 30% |
| Iron | 2.83mg | 4.88mg | 26% |
| Starch | 52.56g | 22% | |
| Saturated fat | 0.626g | 5.288g | 21% |
| Sodium | 603mg | 973mg | 16% |
| Vitamin B3 | 3.805mg | 6.113mg | 14% |
| Vitamin B12 | 0µg | 0.34µg | 14% |
| Fiber | 5.8g | 2.3g | 14% |
| Vitamin E | 0.33mg | 2.19mg | 12% |
| Calories | 259kcal | 489kcal | 12% |
| Folate | 110µg | 152µg | 11% |
| Phosphorus | 125mg | 200mg | 11% |
| Manganese | 0.824mg | 0.562mg | 11% |
| Monounsaturated fat | 1.311g | 5.744g | 11% |
| Vitamin B1 | 0.434mg | 0.562mg | 11% |
| Vitamin K | 1.2µg | 9.4µg | 7% |
| Copper | 0.186mg | 0.125mg | 7% |
| Vitamin B6 | 0.075mg | 0.17mg | 7% |
| Calcium | 73mg | 136mg | 6% |
| Protein | 8.5g | 10.93g | 5% |
| Magnesium | 40mg | 25mg | 4% |
| Carbs | 48.3g | 59.42g | 4% |
| Vitamin A | 0µg | 17µg | 2% |
| Choline | 14.6mg | 8.7mg | 1% |
| Vitamin B5 | 0.44mg | 0.472mg | 1% |
| Cholesterol | 0mg | 3mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 42.5g | 57.12g | N/A |
| Vitamin D | 0IU | 1IU | 0% |
| Potassium | 166mg | 156mg | 0% |
| Sugar | 3.85g | 4.53g | N/A |
| Zinc | 1.14mg | 1.19mg | 0% |
| Vitamin B2 | 0.335mg | 0.338mg | 0% |
| Trans fat | 0.542g | N/A | |
| Tryptophan | 0.096mg | 0.129mg | 0% |
| Threonine | 0.255mg | 0.295mg | 0% |
| Isoleucine | 0.319mg | 0.424mg | 0% |
| Leucine | 0.579mg | 0.744mg | 0% |
| Lysine | 0.233mg | 0.418mg | 0% |
| Methionine | 0.139mg | 0.194mg | 0% |
| Phenylalanine | 0.411mg | 0.49mg | 0% |
| Valine | 0.379mg | 0.478mg | 0% |
| Histidine | 0.182mg | 0.245mg | 0% |
| Fructose | 0.37g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.715g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A | |
| Omega-6 - Linoleic acid | 9.25g | N/A |
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
31%
49%
Minerals Daily Need Coverage Score
67%
69%
Comparison summary
Which food is lower in Cholesterol?
Rye bread is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Rye bread is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Rye bread contains less Sodium (difference - 370mg)
Which food is lower in Saturated fat?
Rye bread is lower in Saturated fat (difference - 4.662g)
Which food is lower in glycemic index?
Cheese crackers is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Cheese crackers is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.