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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.
Rye bread
Rye bread
6
:
4
Cheese crackers
Cheese crackers
Contains more Magnesium +60%
Contains less Sodium -38%
Contains more Copper +48.8%
Contains more Manganese +46.6%
Contains more Selenium +128.9%
Contains more Calcium +86.3%
Contains more Iron +72.4%
Contains more Phosphorus +60%
Equal in Potassium - 156
Equal in Zinc - 1.19
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Cheese crackers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 183% 18% 86% 14% 127% 33% 42% 74% 74%
Contains more Magnesium +60%
Contains less Sodium -38%
Contains more Copper +48.8%
Contains more Manganese +46.6%
Contains more Selenium +128.9%
Contains more Calcium +86.3%
Contains more Iron +72.4%
Contains more Phosphorus +60%
Equal in Potassium - 156
Equal in Zinc - 1.19

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.
Rye bread
Rye bread
1
:
10
Cheese crackers
Cheese crackers
Contains more Vitamin C +∞%
Contains more Vitamin A +2128.6%
Contains more Vitamin E +563.6%
Contains more Vitamin B1 +29.5%
Contains more Vitamin B3 +60.7%
Contains more Vitamin B6 +126.7%
Contains more Folate +38.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +683.3%
Equal in Vitamin B2 - 0.338
Equal in Vitamin B5 - 0.472
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
Cheese crackers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 44% 0% 0% 141% 78% 115% 29% 40% 114% 43% 24%
Contains more Vitamin C +∞%
Contains more Vitamin A +2128.6%
Contains more Vitamin E +563.6%
Contains more Vitamin B1 +29.5%
Contains more Vitamin B3 +60.7%
Contains more Vitamin B6 +126.7%
Contains more Folate +38.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +683.3%
Equal in Vitamin B2 - 0.338
Equal in Vitamin B5 - 0.472

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye bread
Rye bread
1
:
4
Cheese crackers
Cheese crackers
Contains more Water +950.7%
Contains more Protein +28.6%
Contains more Fats +589.1%
Contains more Carbs +23%
Contains more Other +29.2%
Rye bread
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
Cheese crackers
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 Water +950.7%
Contains more Protein +28.6%
Contains more Fats +589.1%
Contains more Carbs +23%
Contains more Other +29.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye bread
Rye bread
1
:
2
Cheese crackers
Cheese crackers
Contains less Saturated Fat -88.2%
Contains more Monounsaturated Fat +338.1%
Contains more Polyunsaturated fat +1162.8%
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Cheese crackers
25% 27% 48%
Saturated Fat: 5.288 g
Monounsaturated Fat: 5.744 g
Polyunsaturated fat: 10.09 g
Contains less Saturated Fat -88.2%
Contains more Monounsaturated Fat +338.1%
Contains more Polyunsaturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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
Net carbs 42.5g 57.12g Cheese crackers
Protein 8.5g 10.93g Cheese crackers
Fats 3.3g 22.74g Cheese crackers
Carbs 48.3g 59.42g Cheese crackers
Calories 259kcal 489kcal Cheese crackers
Starch 52.56g Cheese crackers
Fructose 0.37g Cheese crackers
Sugar 3.85g 4.53g Rye bread
Fiber 5.8g 2.3g Rye bread
Calcium 73mg 136mg Cheese crackers
Iron 2.83mg 4.88mg Cheese crackers
Magnesium 40mg 25mg Rye bread
Phosphorus 125mg 200mg Cheese crackers
Potassium 166mg 156mg Rye bread
Sodium 603mg 973mg Rye bread
Zinc 1.14mg 1.19mg Cheese crackers
Copper 0.186mg 0.125mg Rye bread
Manganese 0.824mg 0.562mg Rye bread
Selenium 30.9µg 13.5µg Rye bread
Vitamin A 7IU 156IU Cheese crackers
Vitamin A RAE 0µg 17µg Cheese crackers
Vitamin E 0.33mg 2.19mg Cheese crackers
Vitamin D 0IU 1IU Cheese crackers
Vitamin C 0.4mg 0mg 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
Folate 110µg 152µg Cheese crackers
Vitamin B12 0µg 0.34µg Cheese crackers
Vitamin K 1.2µg 9.4µg 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
Cholesterol 0mg 3mg Rye bread
Trans Fat 0.542g Rye bread
Saturated Fat 0.626g 5.288g Rye bread
Omega-3 - EPA 0g 0.001g Cheese crackers
Omega-3 - DPA 0g 0.001g Cheese crackers
Monounsaturated Fat 1.311g 5.744g Cheese crackers
Polyunsaturated fat 0.799g 10.09g Cheese crackers
Omega-6 - Eicosadienoic acid 0.007g Cheese crackers
Omega-6 - Linoleic acid 9.25g Cheese crackers
Omega-3 - ALA 0.715g Cheese crackers
Omega-6 - Dihomo-gamma-linoleic acid 0.001g Cheese crackers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye bread Cheese crackers
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Rye bread
53%
Cheese crackers
Minerals Daily Need Coverage Score
67%
Rye bread
69%
Cheese crackers

Comparison summary

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 Cholesterol?
Rye bread
Rye bread is lower in Cholesterol (difference - 3mg)
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.