Rye vs. Crackers — In-Depth Nutrition Comparison
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Differences between rye and crackers
- Rye has more manganese, fiber, copper, magnesium, vitamin B5, zinc, and vitamin B6, while crackers have more vitamin K.
- Rye's daily need coverage for manganese is 91% higher.
- Crackers contain 7 times less fiber than rye. Rye contains 15.1g of fiber, while crackers contain 2.3g.
- The amount of saturated fat in rye is lower.
- Rye has a lower glycemic index. The glycemic index of rye is 34, while the glycemic index of crackers is 63.
The food types used in this comparison are Rye grain and Crackers, standard snack-type, 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.
| Contains more MagnesiumMagnesium | +511.1% |
| Contains more PotassiumPotassium | +332.2% |
| Contains more CopperCopper | +252.9% |
| Contains more ZincZinc | +440.8% |
| Contains more PhosphorusPhosphorus | +33.9% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +424.8% |
| Contains more SeleniumSelenium | +107.5% |
| Contains more CalciumCalcium | +400% |
| Contains more IronIron | +53.2% |
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 AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +249.2% |
| Contains more Vitamin B6Vitamin B6 | +366.7% |
| Contains more CholineCholine | +216.7% |
| Contains more Vitamin EVitamin E | +256.5% |
| Contains more Vitamin B1Vitamin B1 | +31.6% |
| Contains more Vitamin B2Vitamin B2 | +81.7% |
| Contains more Vitamin KVitamin K | +1074.6% |
| Contains more FolateFolate | +142.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 0.491mg | 91% |
| Polyunsaturated fat | 0.767g | 13.137g | 82% |
| Vitamin K | 5.9µg | 69.3µg | 53% |
| Fiber | 15.1g | 2.3g | 51% |
| Fats | 1.63g | 26.43g | 38% |
| Sodium | 2mg | 726mg | 31% |
| Copper | 0.367mg | 0.104mg | 29% |
| Saturated fat | 0.197g | 5.562g | 24% |
| Magnesium | 110mg | 18mg | 22% |
| Vitamin B5 | 1.456mg | 0.417mg | 21% |
| Zinc | 2.65mg | 0.49mg | 20% |
| Starch | 49.69g | 20% | |
| Iron | 2.63mg | 4.03mg | 18% |
| Vitamin B6 | 0.294mg | 0.063mg | 18% |
| Monounsaturated fat | 0.208g | 6.553g | 16% |
| Vitamin B2 | 0.251mg | 0.456mg | 16% |
| Vitamin E | 0.85mg | 3.03mg | 15% |
| Folate | 38µg | 92µg | 14% |
| Selenium | 13.9µg | 6.7µg | 13% |
| Phosphorus | 332mg | 248mg | 12% |
| Potassium | 510mg | 118mg | 12% |
| Calcium | 24mg | 120mg | 10% |
| Calories | 338kcal | 510kcal | 9% |
| Vitamin B1 | 0.316mg | 0.416mg | 8% |
| Protein | 10.34g | 6.64g | 7% |
| Carbs | 75.86g | 61.3g | 5% |
| Choline | 30.4mg | 9.6mg | 4% |
| Vitamin B3 | 4.27mg | 4.352mg | 1% |
| Net carbs | 60.76g | 59g | N/A |
| Sugar | 0.98g | 8.18g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0g | 1.076g | N/A |
| Tryptophan | 0.108mg | 0.084mg | 0% |
| Threonine | 0.289mg | 0.193mg | 0% |
| Isoleucine | 0.208mg | 0.246mg | 0% |
| Leucine | 0.563mg | 0.471mg | 0% |
| Lysine | 0.286mg | 0.103mg | 0% |
| Methionine | 0.153mg | 0.112mg | 0% |
| Phenylalanine | 0.435mg | 0.331mg | 0% |
| Valine | 0.317mg | 0.294mg | 0% |
| Histidine | 0.189mg | 0.145mg | 0% |
| Fructose | 0.11g | 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 | +55.7% |
| Contains more CarbsCarbs | +23.8% |
| Contains more WaterWater | +237.6% |
| Contains more FatsFats | +1521.5% |
| Contains more OtherOther | +58.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.5% |
| Contains more Mono. FatMonounsaturated fat | +3050.5% |
| Contains more Poly. FatPolyunsaturated fat | +1612.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +878.9% |
| Contains more GlucoseGlucose | +193.8% |
| Contains more FructoseFructose | +163.6% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
