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Saltine cracker vs. Chocolate chip cookie — In-Depth Nutrition Comparison

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A recap on differences between Saltine cracker and Chocolate chip cookie

  • Saltine cracker is higher in Iron, Vitamin B2, Vitamin B1, Vitamin B3, Folate, and Selenium, yet Chocolate chip cookie is higher in Copper.
  • Chocolate chip cookie covers your daily Saturated Fat needs 69% more than Saltine cracker.
  • Saltine cracker contains 4 times more Vitamin B3 than Chocolate chip cookie. While Saltine cracker contains 5.714mg of Vitamin B3, Chocolate chip cookie contains only 1.365mg.
  • The amount of Sodium in Chocolate chip cookie is lower.

Food varieties used in this article are Crackers, saltines, fat-free, low-sodium and Cookies, chocolate chip, prepared from recipe, made with butter.

Infographic

Saltine cracker vs Chocolate chip cookie 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 +211.3%
Contains more Phosphorus +13%
Contains more Selenium +91.1%
Contains more Calcium +72.7%
Contains more Magnesium +111.5%
Contains more Potassium +92.2%
Contains less Sodium -59.8%
Contains more Copper +166.2%
Equal in Zinc - 0.94
Equal in Manganese - 0.663
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 12% 93% 40% 43% 20% 45% 26% 129% 87% 62%
Contains more Iron +211.3%
Contains more Phosphorus +13%
Contains more Selenium +91.1%
Contains more Calcium +72.7%
Contains more Magnesium +111.5%
Contains more Potassium +92.2%
Contains less Sodium -59.8%
Contains more Copper +166.2%
Equal in Zinc - 0.94
Equal in Manganese - 0.663

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 +181.5%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +318.6%
Contains more Vitamin B5 +50.6%
Contains more Folate +275.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.084
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 36% 0% 0% 1% 47% 41% 26% 16% 20% 25% 10% 0%
Contains more Vitamin B1 +181.5%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +318.6%
Contains more Vitamin B5 +50.6%
Contains more Folate +275.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.084

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +84.2%
Contains more Carbs +41.4%
Contains more Fats +1675%
Contains more Water +67.6%
Equal in Other - 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
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more Protein +84.2%
Contains more Carbs +41.4%
Contains more Fats +1675%
Contains more Water +67.6%
Equal in Other - 2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +5703.5%
Contains more Polyunsaturated fat +562.9%
23% 13% 64%
Saturated Fat: 0.244 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.685 g
52% 31% 17%
Saturated Fat: 14.071 g
Monounsaturated Fat: 8.241 g
Polyunsaturated fat: 4.541 g
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +5703.5%
Contains more Polyunsaturated fat +562.9%

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 Chocolate chip cookie
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker Chocolate chip cookie Opinion
Net carbs 79.6g 58.2g Saltine cracker
Protein 10.5g 5.7g Saltine cracker
Fats 1.6g 28.4g Chocolate chip cookie
Carbs 82.3g 58.2g Saltine cracker
Calories 393kcal 488kcal Chocolate chip cookie
Sugar 0.38g Chocolate chip cookie
Fiber 2.7g Saltine cracker
Calcium 22mg 38mg Chocolate chip cookie
Iron 7.72mg 2.48mg Saltine cracker
Magnesium 26mg 55mg Chocolate chip cookie
Phosphorus 113mg 100mg Saltine cracker
Potassium 115mg 221mg Chocolate chip cookie
Sodium 849mg 341mg Chocolate chip cookie
Zinc 0.94mg 0.94mg
Copper 0.145mg 0.386mg Chocolate chip cookie
Manganese 0.637mg 0.663mg Chocolate chip cookie
Selenium 21.4µg 11.2µg Saltine cracker
Vitamin A 0IU 594IU Chocolate chip cookie
Vitamin A RAE 0µg 139µg Chocolate chip cookie
Vitamin E 0.12mg Saltine cracker
Vitamin C 0mg 0.2mg Chocolate chip cookie
Vitamin B1 0.518mg 0.184mg Saltine cracker
Vitamin B2 0.59mg 0.177mg Saltine cracker
Vitamin B3 5.714mg 1.365mg Saltine cracker
Vitamin B5 0.39mg 0.259mg Saltine cracker
Vitamin B6 0.085mg 0.084mg Saltine cracker
Folate 124µg 33µg Saltine cracker
Vitamin B12 0µg 0.08µg Chocolate chip cookie
Vitamin K 4.9µg Saltine cracker
Tryptophan 0.138mg 0.072mg Saltine cracker
Threonine 0.287mg 0.191mg Saltine cracker
Isoleucine 0.378mg 0.224mg Saltine cracker
Leucine 0.716mg 0.391mg Saltine cracker
Lysine 0.29mg 0.214mg Saltine cracker
Methionine 0.18mg 0.106mg Saltine cracker
Phenylalanine 0.514mg 0.27mg Saltine cracker
Valine 0.439mg 0.279mg Saltine cracker
Histidine 0.224mg 0.123mg Saltine cracker
Cholesterol 0mg 70mg Saltine cracker
Saturated Fat 0.244g 14.071g Saltine cracker
Omega-3 - DHA 0g 0.003g Chocolate chip cookie
Monounsaturated Fat 0.142g 8.241g Chocolate chip cookie
Polyunsaturated fat 0.685g 4.541g Chocolate chip cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker Chocolate chip cookie
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
18%
Chocolate chip cookie
Minerals Daily Need Coverage Score
76%
Saltine cracker
55%
Chocolate chip cookie

Comparison summary

Which food is lower in Cholesterol?
Saltine cracker
Saltine cracker is lower in Cholesterol (difference - 70mg)
Which food is lower in Saturated Fat?
Saltine cracker
Saltine cracker is lower in Saturated Fat (difference - 13.827g)
Which food is richer in vitamins?
Saltine cracker
Saltine cracker is relatively richer in vitamins
Which food is lower in Sugar?
Chocolate chip cookie
Chocolate chip cookie is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Chocolate chip cookie
Chocolate chip cookie contains less Sodium (difference - 508mg)
Which food is lower in glycemic index?
Chocolate chip cookie
Chocolate chip cookie is lower in glycemic index (difference - 24)
Which food is cheaper?
Chocolate chip cookie
Chocolate chip cookie is cheaper (difference - $2.4)
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. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.