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.

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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.

Rye bread

Cheese crackers

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.

Rye bread

Cheese crackers

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.338mg

~equal in Vitamin B5 ~0.472mg

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