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

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Significant differences between Saltine cracker and Cheese sandwich

  • Saltine cracker has more Iron, Vitamin B3, Folate, Vitamin B1, and Vitamin B2, however, Cheese sandwich is richer in Phosphorus, Manganese, Calcium, and Vitamin B6.
  • Saltine cracker covers your daily Iron needs 64% more than Cheese sandwich.
  • Cheese sandwich has 2 times less Folate than Saltine cracker. Saltine cracker has 124µg of Folate, while Cheese sandwich has 64µg.
  • Saltine cracker contains less Saturated Fat.

Specific food types used in this comparison are Crackers, saltines, fat-free, low-sodium and Crackers, wheat, sandwich, with cheese filling.

Infographic

Saltine cracker vs Cheese sandwich 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 Iron +194.7%
Contains more Calcium +827.3%
Contains more Magnesium +107.7%
Contains more Phosphorus +238.1%
Contains more Potassium +166.1%
Contains more Copper +10.3%
Contains more Manganese +70%
Contains more Selenium +13.6%
Equal in Sodium - 839
Equal in Zinc - 0.87
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 290% 19% 49% 11% 111% 26% 49% 84% 117%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Contains more Iron +194.7%
Contains more Calcium +827.3%
Contains more Magnesium +107.7%
Contains more Phosphorus +238.1%
Contains more Potassium +166.1%
Contains more Copper +10.3%
Contains more Manganese +70%
Contains more Selenium +13.6%
Equal in Sodium - 839
Equal in Zinc - 0.87

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 B1 +44.7%
Contains more Vitamin B2 +38.2%
Contains more Vitamin B3 +79.4%
Contains more Folate +93.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +59.5%
Contains more Vitamin B6 +207.1%
Contains more Vitamin B12 +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 0%
Contains more Vitamin B1 +44.7%
Contains more Vitamin B2 +38.2%
Contains more Vitamin B3 +79.4%
Contains more Folate +93.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +59.5%
Contains more Vitamin B6 +207.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +41.4%
Contains more Fats +1462.5%
Contains more Other +72.7%
Equal in Protein - 9.8
Equal in Water - 3.2
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 g
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more Carbs +41.4%
Contains more Fats +1462.5%
Contains more Other +72.7%
Equal in Protein - 9.8
Equal in Water - 3.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -94.1%
Contains more Monounsaturated Fat +7189.4%
Contains more Polyunsaturated fat +1238.1%
23% 13% 64%
Saturated Fat: 0.244 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.685 g
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Contains less Saturated Fat -94.1%
Contains more Monounsaturated Fat +7189.4%
Contains more Polyunsaturated fat +1238.1%

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

All nutrients comparison - raw data values

Nutrient Saltine cracker Cheese sandwich Opinion
Net carbs 79.6g 55.1g Saltine cracker
Protein 10.5g 9.8g Saltine cracker
Fats 1.6g 25g Cheese sandwich
Carbs 82.3g 58.2g Saltine cracker
Calories 393kcal 497kcal Cheese sandwich
Sugar 0.38g Cheese sandwich
Fiber 2.7g 3.1g Cheese sandwich
Calcium 22mg 204mg Cheese sandwich
Iron 7.72mg 2.62mg Saltine cracker
Magnesium 26mg 54mg Cheese sandwich
Phosphorus 113mg 382mg Cheese sandwich
Potassium 115mg 306mg Cheese sandwich
Sodium 849mg 839mg Cheese sandwich
Zinc 0.94mg 0.87mg Saltine cracker
Copper 0.145mg 0.16mg Cheese sandwich
Manganese 0.637mg 1.083mg Cheese sandwich
Selenium 21.4µg 24.3µg Cheese sandwich
Vitamin A 0IU 71IU Cheese sandwich
Vitamin A RAE 0µg 21µg Cheese sandwich
Vitamin E 0.12mg Saltine cracker
Vitamin C 0mg 1.5mg Cheese sandwich
Vitamin B1 0.518mg 0.358mg Saltine cracker
Vitamin B2 0.59mg 0.427mg Saltine cracker
Vitamin B3 5.714mg 3.185mg Saltine cracker
Vitamin B5 0.39mg 0.622mg Cheese sandwich
Vitamin B6 0.085mg 0.261mg Cheese sandwich
Folate 124µg 64µg Saltine cracker
Vitamin B12 0µg 0.12µg Cheese sandwich
Vitamin K 4.9µg Saltine cracker
Tryptophan 0.138mg 0.13mg Saltine cracker
Threonine 0.287mg 0.298mg Cheese sandwich
Isoleucine 0.378mg 0.383mg Cheese sandwich
Leucine 0.716mg 0.698mg Saltine cracker
Lysine 0.29mg 0.344mg Cheese sandwich
Methionine 0.18mg 0.167mg Saltine cracker
Phenylalanine 0.514mg 0.472mg Saltine cracker
Valine 0.439mg 0.438mg Saltine cracker
Histidine 0.224mg 0.219mg Saltine cracker
Cholesterol 0mg 7mg Saltine cracker
Saturated Fat 0.244g 4.129g Saltine cracker
Monounsaturated Fat 0.142g 10.351g Cheese sandwich
Polyunsaturated fat 0.685g 9.166g Cheese sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker Cheese sandwich
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
44%
Saltine cracker
35%
Cheese sandwich
Minerals Daily Need Coverage Score
76%
Saltine cracker
85%
Cheese sandwich

Comparison summary

Which food is lower in Cholesterol?
Saltine cracker
Saltine cracker is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Saltine cracker
Saltine cracker is lower in Saturated Fat (difference - 3.885g)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Cheese sandwich
Cheese sandwich contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 20)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $2.4)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
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. Saltine cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/nutrients
  2. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.