Rye bread vs. Crackers — In-Depth Nutrition Comparison
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How are rye bread and crackers different?
- Rye bread is higher in selenium, manganese, fiber, and copper; however, crackers are richer in vitamin K, vitamin E, phosphorus, iron, and vitamin B2.
- Daily need coverage for vitamin K for crackers is 57% higher.
- Rye bread contains 5 times more selenium than crackers. While rye bread contains 30.9µg of selenium, crackers contain only 6.7µg.
- Rye bread has less saturated fat.
Bread, rye and Crackers, standard snack-type, regular are the varieties used in this article.
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 | +122.2% |
| Contains more PotassiumPotassium | +40.7% |
| Contains more CopperCopper | +78.8% |
| Contains more ZincZinc | +132.7% |
| Contains less SodiumSodium | -16.9% |
| Contains more ManganeseManganese | +67.8% |
| Contains more SeleniumSelenium | +361.2% |
| Contains more CalciumCalcium | +64.4% |
| Contains more IronIron | +42.4% |
| Contains more PhosphorusPhosphorus | +98.4% |
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 Vitamin B6Vitamin B6 | +19% |
| Contains more FolateFolate | +19.6% |
| Contains more CholineCholine | +52.1% |
| Contains more Vitamin EVitamin E | +818.2% |
| Contains more Vitamin B2Vitamin B2 | +36.1% |
| Contains more Vitamin B3Vitamin B3 | +14.4% |
| Contains more Vitamin KVitamin K | +5675% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.799g | 13.137g | 82% |
| Vitamin K | 1.2µg | 69.3µg | 57% |
| Selenium | 30.9µg | 6.7µg | 44% |
| Fats | 3.3g | 26.43g | 36% |
| Saturated fat | 0.626g | 5.562g | 22% |
| Starch | 49.69g | 20% | |
| Vitamin E | 0.33mg | 3.03mg | 18% |
| Phosphorus | 125mg | 248mg | 18% |
| Iron | 2.83mg | 4.03mg | 15% |
| Manganese | 0.824mg | 0.491mg | 14% |
| Fiber | 5.8g | 2.3g | 14% |
| Calories | 259kcal | 510kcal | 13% |
| Monounsaturated fat | 1.311g | 6.553g | 13% |
| Vitamin B2 | 0.335mg | 0.456mg | 9% |
| Copper | 0.186mg | 0.104mg | 9% |
| Zinc | 1.14mg | 0.49mg | 6% |
| Folate | 110µg | 92µg | 5% |
| Calcium | 73mg | 120mg | 5% |
| Sodium | 603mg | 726mg | 5% |
| Magnesium | 40mg | 18mg | 5% |
| Protein | 8.5g | 6.64g | 4% |
| Carbs | 48.3g | 61.3g | 4% |
| Vitamin B3 | 3.805mg | 4.352mg | 3% |
| Vitamin B1 | 0.434mg | 0.416mg | 2% |
| Vitamin B6 | 0.075mg | 0.063mg | 1% |
| Choline | 14.6mg | 9.6mg | 1% |
| Potassium | 166mg | 118mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 42.5g | 59g | N/A |
| Sugar | 3.85g | 8.18g | N/A |
| Vitamin B5 | 0.44mg | 0.417mg | 0% |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.096mg | 0.084mg | 0% |
| Threonine | 0.255mg | 0.193mg | 0% |
| Isoleucine | 0.319mg | 0.246mg | 0% |
| Leucine | 0.579mg | 0.471mg | 0% |
| Lysine | 0.233mg | 0.103mg | 0% |
| Methionine | 0.139mg | 0.112mg | 0% |
| Phenylalanine | 0.411mg | 0.331mg | 0% |
| Valine | 0.379mg | 0.294mg | 0% |
| Histidine | 0.182mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +28% |
| Contains more WaterWater | +1087.9% |
| Contains more FatsFats | +700.9% |
| Contains more CarbsCarbs | +26.9% |
~equal in
Other
~2.49g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.7% |
| Contains more Mono. FatMonounsaturated fat | +399.8% |
| Contains more Poly. FatPolyunsaturated fat | +1544.2% |
