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.
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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% |
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% |
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 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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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
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%
56%
Comparison summary
Which food is lower in Sugar?
Rye bread is lower in Sugar (difference - 4.33g)
Which food contains less Sodium?
Rye bread contains less Sodium (difference - 123mg)
Which food is lower in Saturated fat?
Rye bread is lower in Saturated fat (difference - 4.936g)
Which food is lower in glycemic index?
Rye bread is lower in glycemic index (difference - 3)
Which food is cheaper?
Rye bread is cheaper (difference - $2.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
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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.