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  6. Rye bread vs. Saltine cracker

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.

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

Infographic

Rye bread vs Saltine cracker 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
9
:
1
Saltine cracker
Saltine cracker
Contains more Calcium +231.8%
Contains more Magnesium +53.8%
Contains more Phosphorus +10.6%
Contains more Potassium +44.3%
Contains less Sodium -29%
Contains more Zinc +21.3%
Contains more Copper +28.3%
Contains more Manganese +29.4%
Contains more Selenium +44.4%
Contains more Iron +172.8%
Equal in Phosphorus - 113
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Saltine cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 290% 19% 49% 11% 111% 26% 49% 84% 117%
Contains more Calcium +231.8%
Contains more Magnesium +53.8%
Contains more Phosphorus +10.6%
Contains more Potassium +44.3%
Contains less Sodium -29%
Contains more Zinc +21.3%
Contains more Copper +28.3%
Contains more Manganese +29.4%
Contains more Selenium +44.4%
Contains more Iron +172.8%
Equal in Phosphorus - 113

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
4
:
6
Saltine cracker
Saltine cracker
Contains more Vitamin A +∞%
Contains more Vitamin E +175%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +12.8%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B2 +76.1%
Contains more Vitamin B3 +50.2%
Contains more Vitamin B6 +13.3%
Contains more Folate +12.7%
Contains more Vitamin K +308.3%
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%
Saltine cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 130% 137% 108% 24% 20% 93% 0% 13%
Contains more Vitamin A +∞%
Contains more Vitamin E +175%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +12.8%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B2 +76.1%
Contains more Vitamin B3 +50.2%
Contains more Vitamin B6 +13.3%
Contains more Folate +12.7%
Contains more Vitamin K +308.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye bread
Rye bread
3
:
2
Saltine cracker
Saltine cracker
Contains more Fats +106.3%
Contains more Water +997.1%
Contains more Other +18.2%
Contains more Protein +23.5%
Contains more Carbs +70.4%
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
Saltine cracker
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 g
Contains more Fats +106.3%
Contains more Water +997.1%
Contains more Other +18.2%
Contains more Protein +23.5%
Contains more Carbs +70.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye bread
Rye bread
2
:
1
Saltine cracker
Saltine cracker
Contains more Monounsaturated Fat +823.2%
Contains more Polyunsaturated fat +16.6%
Contains less Saturated Fat -61%
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Saltine cracker
23% 13% 64%
Saturated Fat: 0.244 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.685 g
Contains more Monounsaturated Fat +823.2%
Contains more Polyunsaturated fat +16.6%
Contains less Saturated Fat -61%

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 Saltine cracker
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye bread Saltine cracker
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
44%
Saltine cracker
Minerals Daily Need Coverage Score
67%
Rye bread
76%
Saltine cracker

Comparison summary

Which food is lower in Sugar?
Saltine cracker
Saltine cracker is lower in Sugar (difference - 3.47g)
Which food is lower in Saturated Fat?
Saltine cracker
Saltine cracker is lower in Saturated Fat (difference - 0.382g)
Which food contains less Sodium?
Rye bread
Rye bread contains less Sodium (difference - 246mg)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 14)
Which food is cheaper?
Rye bread
Rye bread is cheaper (difference - $2.4)
Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Saltine cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/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.