Saltine cracker vs. Club sandwich — In-Depth Nutrition Comparison
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How are saltine cracker and club sandwich different?
- Saltine cracker is richer in iron, vitamin B2, vitamin B1, and folate, while club sandwich is higher in vitamin B12, vitamin B6, and phosphorus.
- Saltine cracker covers your daily need for iron, 79% more than club sandwich.
- Saltine cracker contains 4 times more folate than club sandwich. Saltine cracker contains 124µg of folate, while club sandwich contains 31µg.
- Club sandwich is lower in sodium.
Crackers, saltines, fat-free, low-sodium and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise types were used in this article.
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 | +463.5% |
| Contains more CopperCopper | +62.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +23.1% |
| Contains more CalciumCalcium | +331.8% |
| Contains more PotassiumPotassium | +96.5% |
| Contains more ZincZinc | +42.6% |
| Contains more PhosphorusPhosphorus | +90.3% |
| Contains less SodiumSodium | -25.8% |
| Contains more SeleniumSelenium | +15.9% |
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 | +201.2% |
| Contains more Vitamin B2Vitamin B2 | +217.2% |
| Contains more FolateFolate | +300% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +408.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +111.8% |
| Contains more Vitamin B6Vitamin B6 | +248.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +77.6% |
| Contains more CholineCholine | +143.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 7.72mg | 1.37mg | 79% |
| Vitamin B2 | 0.59mg | 0.186mg | 31% |
| Vitamin B1 | 0.518mg | 0.172mg | 29% |
| Manganese | 0.637mg | 28% | |
| Folate | 124µg | 31µg | 23% |
| Carbs | 82.3g | 19.87g | 21% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Vitamin B6 | 0.085mg | 0.296mg | 16% |
| Phosphorus | 113mg | 215mg | 15% |
| Cholesterol | 0mg | 46mg | 15% |
| Saturated fat | 0.244g | 3.109g | 13% |
| Protein | 10.5g | 17.19g | 13% |
| Fats | 1.6g | 8.05g | 10% |
| Sodium | 849mg | 630mg | 10% |
| Vitamin B5 | 0.39mg | 0.826mg | 9% |
| Calories | 393kcal | 220kcal | 9% |
| Polyunsaturated fat | 0.685g | 1.88g | 8% |
| Calcium | 22mg | 95mg | 7% |
| Monounsaturated fat | 0.142g | 2.949g | 7% |
| Fiber | 2.7g | 1.2g | 6% |
| Selenium | 21.4µg | 24.8µg | 6% |
| Copper | 0.145mg | 0.089mg | 6% |
| Choline | 19.6mg | 47.8mg | 5% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Zinc | 0.94mg | 1.34mg | 4% |
| Vitamin A | 0µg | 35µg | 4% |
| Potassium | 115mg | 226mg | 3% |
| Vitamin K | 4.9µg | 8.7µg | 3% |
| Vitamin E | 0.12mg | 0.61mg | 3% |
| Vitamin B3 | 5.714mg | 5.575mg | 1% |
| Magnesium | 26mg | 32mg | 1% |
| Vitamin D | 0 IU | 5 IU | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Net carbs | 79.6g | 18.67g | N/A |
| Sugar | 0.38g | 4.68g | N/A |
| Trans fat | 0.071g | N/A | |
| 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% | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
| Omega-3 - DPA | 0g | 0.004g | N/A |
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:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more CarbsCarbs | +314.2% |
| Contains more ProteinProtein | +63.7% |
| Contains more FatsFats | +403.1% |
| Contains more WaterWater | +1444.7% |
~equal in
Other
~2.37g
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
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains less Sat. FatSaturated fat | -92.2% |
| Contains more Mono. FatMonounsaturated fat | +1976.8% |
| Contains more Poly. FatPolyunsaturated fat | +174.5% |
