Rye bread vs. Saltine cracker — In-Depth Nutrition Comparison

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What are the differences between rye bread and saltine cracker?

Rye bread is higher in selenium, fiber, manganese, and calcium, yet saltine cracker is higher in iron, vitamin B2, vitamin B3, and vitamin B1.
Saltine cracker's daily need coverage for iron is 61% more.
Rye bread has 3 times more calcium than saltine cracker. While rye bread has 73mg of calcium, saltine cracker has only 22mg.
The amount of sodium in rye bread is lower.
The glycemic index of rye bread is lower.

We used Bread, rye and Crackers, saltines, fat-free, low-sodium types 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.

Rye bread

Saltine cracker

Contains more MagnesiumMagnesium	+53.8%
Contains more CalciumCalcium	+231.8%
Contains more PotassiumPotassium	+44.3%
Contains more CopperCopper	+28.3%
Contains more ZincZinc	+21.3%
Contains less SodiumSodium	-29%
Contains more ManganeseManganese	+29.4%
Contains more SeleniumSelenium	+44.4%

Contains more IronIron

+172.8%

~equal in Phosphorus ~113mg

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

Saltine cracker

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+175%
Contains more Vitamin B5Vitamin B5	+12.8%

Contains more Vitamin B1Vitamin B1	+19.4%
Contains more Vitamin B2Vitamin B2	+76.1%
Contains more Vitamin B3Vitamin B3	+50.2%
Contains more Vitamin B6Vitamin B6	+13.3%
Contains more Vitamin KVitamin K	+308.3%
Contains more FolateFolate	+12.7%
Contains more CholineCholine	+34.2%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	2.83mg	7.72mg	61%
Vitamin B2	0.335mg	0.59mg	20%
Selenium	30.9µg	21.4µg	17%
Vitamin B3	3.805mg	5.714mg	12%
Fiber	5.8g	2.7g	12%
Carbs	48.3g	82.3g	11%
Sodium	603mg	849mg	11%
Manganese	0.824mg	0.637mg	8%
Calories	259kcal	393kcal	7%
Vitamin B1	0.434mg	0.518mg	7%
Copper	0.186mg	0.145mg	5%
Calcium	73mg	22mg	5%
Protein	8.5g	10.5g	4%
Folate	110µg	124µg	4%
Magnesium	40mg	26mg	3%
Fats	3.3g	1.6g	3%
Vitamin K	1.2µg	4.9µg	3%
Monounsaturated fat	1.311g	0.142g	3%
Phosphorus	125mg	113mg	2%
Potassium	166mg	115mg	2%
Zinc	1.14mg	0.94mg	2%
Saturated fat	0.626g	0.244g	2%
Vitamin E	0.33mg	0.12mg	1%
Polyunsaturated fat	0.799g	0.685g	1%
Vitamin B5	0.44mg	0.39mg	1%
Vitamin B6	0.075mg	0.085mg	1%
Choline	14.6mg	19.6mg	1%
Vitamin C	0.4mg	0mg	0%
Net carbs	42.5g	79.6g	N/A
Sugar	3.85g	0.38g	N/A
Tryptophan	0.096mg	0.138mg	0%
Threonine	0.255mg	0.287mg	0%
Isoleucine	0.319mg	0.378mg	0%
Leucine	0.579mg	0.716mg	0%
Lysine	0.233mg	0.29mg	0%
Methionine	0.139mg	0.18mg	0%
Phenylalanine	0.411mg	0.514mg	0%
Valine	0.379mg	0.439mg	0%
Histidine	0.182mg	0.224mg	0%