Saltine cracker vs. Cheese crackers — In-Depth Nutrition Comparison

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Differences between saltine cracker and cheese crackers

Saltine cracker has more iron, vitamin B2, and selenium, while cheese crackers have more vitamin B12, vitamin E, phosphorus, calcium, folate, and vitamin B6.
Saltine cracker's daily need coverage for iron is 36% higher.
Cheese crackers contain 2 times less vitamin B2 than saltine cracker. Saltine cracker contains 0.59mg of vitamin B2, while cheese crackers contain 0.338mg.
The amount of saturated fat in saltine cracker is lower.
Cheese crackers have a lower glycemic index. The glycemic index of cheese crackers is 54, while the glycemic index of saltine cracker is 74.

The food types used in this comparison are Crackers, saltines, fat-free, low-sodium and Crackers, cheese, 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.

Saltine cracker

Cheese crackers

Contains more IronIron	+58.2%
Contains more CopperCopper	+16%
Contains less SodiumSodium	-12.7%
Contains more ManganeseManganese	+13.3%
Contains more SeleniumSelenium	+58.5%

Contains more CalciumCalcium	+518.2%
Contains more PotassiumPotassium	+35.7%
Contains more ZincZinc	+26.6%
Contains more PhosphorusPhosphorus	+77%

~equal in Magnesium ~25mg

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.

Saltine cracker

Cheese crackers

Contains more Vitamin B2Vitamin B2	+74.6%
Contains more CholineCholine	+125.3%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+1725%
Contains more Vitamin B5Vitamin B5	+21%
Contains more Vitamin B6Vitamin B6	+100%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+91.8%
Contains more FolateFolate	+22.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.562mg

~equal in Vitamin B3 ~6.113mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.685g	10.09g	63%
Iron	7.72mg	4.88mg	36%
Fats	1.6g	22.74g	33%
Saturated fat	0.244g	5.288g	23%
Starch		52.56g	22%
Vitamin B2	0.59mg	0.338mg	19%
Selenium	21.4µg	13.5µg	14%
Monounsaturated fat	0.142g	5.744g	14%
Vitamin E	0.12mg	2.19mg	14%
Vitamin B12	0µg	0.34µg	14%
Phosphorus	113mg	200mg	12%
Calcium	22mg	136mg	11%
Carbs	82.3g	59.42g	8%
Folate	124µg	152µg	7%
Vitamin B6	0.085mg	0.17mg	7%
Sodium	849mg	973mg	5%
Calories	393kcal	489kcal	5%
Vitamin B1	0.518mg	0.562mg	4%
Vitamin K	4.9µg	9.4µg	4%
Manganese	0.637mg	0.562mg	3%
Vitamin B3	5.714mg	6.113mg	2%
Choline	19.6mg	8.7mg	2%
Vitamin B5	0.39mg	0.472mg	2%
Vitamin A	0µg	17µg	2%
Zinc	0.94mg	1.19mg	2%
Copper	0.145mg	0.125mg	2%
Fiber	2.7g	2.3g	2%
Protein	10.5g	10.93g	1%
Potassium	115mg	156mg	1%
Cholesterol	0mg	3mg	1%
Net carbs	79.6g	57.12g	N/A
Vitamin D	0IU	1IU	0%
Magnesium	26mg	25mg	0%
Sugar	0.38g	4.53g	N/A
Trans fat		0.542g	N/A
Tryptophan	0.138mg	0.129mg	0%
Threonine	0.287mg	0.295mg	0%
Isoleucine	0.378mg	0.424mg	0%
Leucine	0.716mg	0.744mg	0%
Lysine	0.29mg	0.418mg	0%
Methionine	0.18mg	0.194mg	0%
Phenylalanine	0.514mg	0.49mg	0%
Valine	0.439mg	0.478mg	0%
Histidine	0.224mg	0.245mg	0%
Fructose		0.37g	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - ALA		0.715g	N/A
Omega-3 - DPA	0g	0.001g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid		0.007g	N/A
Omega-6 - Linoleic acid		9.25g	N/A