Saltine cracker vs. Crackers — In-Depth Nutrition Comparison

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What are the main differences between saltine cracker and crackers?

Saltine cracker is richer in iron, selenium, vitamin B2, vitamin B3, and vitamin B1, while crackers are higher in vitamin K, vitamin E, phosphorus, and calcium.
Crackers' daily need coverage for vitamin K is 54% higher.
Crackers have 3 times less selenium than saltine cracker. Saltine cracker has 21.4µg of selenium, while crackers have 6.7µg.
Saltine cracker is lower in saturated fat.
Saltine cracker has a higher glycemic index (74) than crackers (63).

We used Crackers, saltines, fat-free, low-sodium and Crackers, standard snack-type, regular types in this comparison.

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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

Crackers

Contains more MagnesiumMagnesium	+44.4%
Contains more IronIron	+91.6%
Contains more CopperCopper	+39.4%
Contains more ZincZinc	+91.8%
Contains more ManganeseManganese	+29.7%
Contains more SeleniumSelenium	+219.4%

Contains more CalciumCalcium	+445.5%
Contains more PhosphorusPhosphorus	+119.5%
Contains less SodiumSodium	-14.5%

~equal in Potassium ~118mg

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

Crackers

Contains more Vitamin B1Vitamin B1	+24.5%
Contains more Vitamin B2Vitamin B2	+29.4%
Contains more Vitamin B3Vitamin B3	+31.3%
Contains more Vitamin B6Vitamin B6	+34.9%
Contains more FolateFolate	+34.8%
Contains more CholineCholine	+104.2%

Contains more Vitamin EVitamin E	+2425%
Contains more Vitamin KVitamin K	+1314.3%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.417mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.685g	13.137g	83%
Vitamin K	4.9µg	69.3µg	54%
Iron	7.72mg	4.03mg	46%
Fats	1.6g	26.43g	38%
Selenium	21.4µg	6.7µg	27%
Saturated fat	0.244g	5.562g	24%
Starch		49.69g	20%
Vitamin E	0.12mg	3.03mg	19%
Phosphorus	113mg	248mg	19%
Monounsaturated fat	0.142g	6.553g	16%
Calcium	22mg	120mg	10%
Vitamin B2	0.59mg	0.456mg	10%
Vitamin B3	5.714mg	4.352mg	9%
Vitamin B1	0.518mg	0.416mg	9%
Protein	10.5g	6.64g	8%
Folate	124µg	92µg	8%
Carbs	82.3g	61.3g	7%
Manganese	0.637mg	0.491mg	6%
Calories	393kcal	510kcal	6%
Sodium	849mg	726mg	5%
Copper	0.145mg	0.104mg	5%
Zinc	0.94mg	0.49mg	4%
Choline	19.6mg	9.6mg	2%
Fiber	2.7g	2.3g	2%
Magnesium	26mg	18mg	2%
Vitamin B6	0.085mg	0.063mg	2%
Vitamin B5	0.39mg	0.417mg	1%
Net carbs	79.6g	59g	N/A
Potassium	115mg	118mg	0%
Sugar	0.38g	8.18g	N/A
Trans fat		1.076g	N/A
Tryptophan	0.138mg	0.084mg	0%
Threonine	0.287mg	0.193mg	0%
Isoleucine	0.378mg	0.246mg	0%
Leucine	0.716mg	0.471mg	0%
Lysine	0.29mg	0.103mg	0%
Methionine	0.18mg	0.112mg	0%
Phenylalanine	0.514mg	0.331mg	0%
Valine	0.439mg	0.294mg	0%
Histidine	0.224mg	0.145mg	0%
Fructose		0.29g	0%
Omega-3 - ALA		1.485g	N/A
Omega-6 - Gamma-linoleic acid		0.062g	N/A
Omega-6 - Eicosadienoic acid		0.009g	N/A
Omega-6 - Linoleic acid		11.48g	N/A