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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 has 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.

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

Infographic

Saltine cracker vs Cheese crackers 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 6.6% 10% 290% 48% 26% 48% 111% 83% 117%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 41% 14% 183% 42% 32% 86% 127% 73% 74%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.4% 0% 130% 136% 107% 23% 20% 0% 12% 93% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 9.4% 44% 0% 141% 78% 115% 28% 39% 43% 24% 114% 4.7%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 g
11% 23% 59% 4% 3%
Protein: 10.93 g
Fats: 22.74 g
Carbs: 59.42 g
Water: 3.55 g
Other: 3.36 g
Contains more CarbsCarbs +38.5%
Contains more FatsFats +1321.3%
Contains more OtherOther +52.7%
~equal in Protein ~10.93g
~equal in Water ~3.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 13% 64%
Saturated Fat: Sat. Fat 0.244 g
Monounsaturated Fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.685 g
25% 27% 48%
Saturated Fat: Sat. Fat 5.288 g
Monounsaturated Fat: Mono. Fat 5.744 g
Polyunsaturated fat: Poly. Fat 10.09 g
Contains less Sat. FatSaturated Fat -95.4%
Contains more Mono. FatMonounsaturated Fat +3945.1%
Contains more Poly. FatPolyunsaturated fat +1373%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Saltine cracker Cheese crackers
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker Cheese crackers
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
41%
Saltine cracker
49%
Cheese crackers
Minerals Daily Need Coverage Score
76%
Saltine cracker
69%
Cheese crackers

Comparison summary

Which food is lower in Cholesterol?
Saltine cracker
Saltine cracker is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Saltine cracker
Saltine cracker is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Saltine cracker
Saltine cracker contains less Sodium (difference - 124mg)
Which food is lower in Saturated Fat?
Saltine cracker
Saltine cracker is lower in Saturated Fat (difference - 5.044g)
Which food is lower in glycemic index?
Cheese crackers
Cheese crackers is lower in glycemic index (difference - 20)
Which food is cheaper?
Cheese crackers
Cheese crackers is cheaper (difference - $2.4)
Which food is richer in vitamins?
Cheese crackers
Cheese crackers is relatively richer in vitamins
Which food is richer in minerals?
?
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. Saltine cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/nutrients
  2. Cheese crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174975/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.