Saltine cracker vs. Bagel — In-Depth Nutrition Comparison
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A recap on the differences between saltine cracker and bagel
- Saltine cracker is higher in iron, vitamin B2, vitamin B3, folate, and vitamin B1, yet bagel is higher in manganese, selenium, magnesium, and fiber.
- Saltine cracker covers your daily iron needs 62% more than bagel.
- Saltine cracker contains 3 times more vitamin B2 than bagel. While saltine cracker contains 0.59mg of vitamin B2, bagel contains only 0.209mg.
- The amount of sodium in bagel is lower.
Food varieties used in this article are Crackers, saltines, fat-free, low-sodium and Bagels, wheat.
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 IronIron | +179.7% |
| Contains more MagnesiumMagnesium | +96.2% |
| Contains more PotassiumPotassium | +43.5% |
| Contains more CopperCopper | +20.7% |
| Contains more ZincZinc | +17% |
| Contains more PhosphorusPhosphorus | +25.7% |
| Contains less SodiumSodium | -48.3% |
| Contains more ManganeseManganese | +124.5% |
| Contains more SeleniumSelenium | +34.1% |
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 B1Vitamin B1 | +28.5% |
| Contains more Vitamin B2Vitamin B2 | +182.3% |
| Contains more Vitamin B3Vitamin B3 | +69.6% |
| Contains more Vitamin KVitamin K | +226.7% |
| Contains more FolateFolate | +63.2% |
| Contains more CholineCholine | +100% |
| Contains more Vitamin EVitamin E | +166.7% |
| Contains more Vitamin B6Vitamin B6 | +72.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 7.72mg | 2.76mg | 62% |
| Manganese | 0.637mg | 1.43mg | 34% |
| Vitamin B2 | 0.59mg | 0.209mg | 29% |
| Sodium | 849mg | 439mg | 18% |
| Vitamin B3 | 5.714mg | 3.37mg | 15% |
| Selenium | 21.4µg | 28.7µg | 13% |
| Folate | 124µg | 76µg | 12% |
| Carbs | 82.3g | 48.89g | 11% |
| Vitamin B1 | 0.518mg | 0.403mg | 10% |
| Calories | 393kcal | 250kcal | 7% |
| Magnesium | 26mg | 51mg | 6% |
| Fiber | 2.7g | 4.1g | 6% |
| Vitamin B6 | 0.085mg | 0.147mg | 5% |
| Phosphorus | 113mg | 142mg | 4% |
| Vitamin K | 4.9µg | 1.5µg | 3% |
| Copper | 0.145mg | 0.175mg | 3% |
| Polyunsaturated fat | 0.685g | 0.936g | 2% |
| Choline | 19.6mg | 9.8mg | 2% |
| Zinc | 0.94mg | 1.1mg | 1% |
| Vitamin E | 0.12mg | 0.32mg | 1% |
| Potassium | 115mg | 165mg | 1% |
| Saturated fat | 0.244g | 0g | 1% |
| Protein | 10.5g | 10.2g | 1% |
| Fats | 1.6g | 1.53g | 0% |
| Net carbs | 79.6g | 44.79g | N/A |
| Calcium | 22mg | 20mg | 0% |
| Sugar | 0.38g | 6.12g | N/A |
| Vitamin B5 | 0.39mg | 0.375mg | 0% |
| Monounsaturated fat | 0.142g | 0.29g | 0% |
| Tryptophan | 0.138mg | 0% | |
| Threonine | 0.287mg | 0% | |
| Isoleucine | 0.378mg | 0% | |
| Leucine | 0.716mg | 0% | |
| Lysine | 0.29mg | 0% | |
| Methionine | 0.18mg | 0% | |
| Phenylalanine | 0.514mg | 0% | |
| Valine | 0.439mg | 0% | |
| Histidine | 0.224mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.5 g
Fats:
1.6 g
Carbs:
82.3 g
Water:
3.4 g
Other:
2.2 g
Protein:
10.2 g
Fats:
1.53 g
Carbs:
48.89 g
Water:
37.55 g
Other:
1.83 g
| Contains more CarbsCarbs | +68.3% |
| Contains more OtherOther | +20.2% |
| Contains more WaterWater | +1004.4% |
~equal in
Protein
~10.2g
~equal in
Fats
~1.53g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.244 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.685 g
Saturated fat:
Sat. Fat
0 g
Monounsaturated fat:
Mono. Fat
0.29 g
Polyunsaturated fat:
Poly. Fat
0.936 g
| Contains less Sat. FatSaturated fat | -100% |
| Contains more Mono. FatMonounsaturated fat | +104.2% |
| Contains more Poly. FatPolyunsaturated fat | +36.6% |
