Saltine cracker vs. Dough — In-Depth Nutrition Comparison

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What are the main differences between saltine cracker and dough?

Saltine cracker is richer in iron, vitamin B2, and vitamin B3, while dough is higher in vitamin B1 and selenium.
Saltine cracker's daily need coverage for iron is 48% higher.
Dough has 2 times less choline than saltine cracker. Saltine cracker has 19.6mg of choline, while dough has 8mg.
Dough is lower in sodium.

We used Crackers, saltines, fat-free, low-sodium and Bread, french or vienna (includes sourdough) 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

Dough

Contains more IronIron

+97.4%

Contains more MagnesiumMagnesium	+23.1%
Contains more CalciumCalcium	+136.4%
Contains more ZincZinc	+10.6%
Contains less SodiumSodium	-29.1%
Contains more SeleniumSelenium	+33.6%

~equal in Potassium ~117mg

~equal in Copper ~0.152mg

~equal in Phosphorus ~105mg

~equal in Manganese ~0.577mg

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

Dough

Contains more Vitamin B2Vitamin B2	+38.2%
Contains more Vitamin B3Vitamin B3	+18.6%
Contains more Vitamin KVitamin K	+600%
Contains more CholineCholine	+145%

Contains more Vitamin EVitamin E	+75%
Contains more Vitamin B1Vitamin B1	+37.1%
Contains more Vitamin B5Vitamin B5	+16.7%
Contains more Vitamin B6Vitamin B6	+25.9%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~123µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	7.72mg	3.91mg	48%
Starch		44.23g	18%
Vitamin B1	0.518mg	0.71mg	16%
Selenium	21.4µg	28.6µg	13%
Vitamin B2	0.59mg	0.427mg	13%
Sodium	849mg	602mg	11%
Carbs	82.3g	51.88g	10%
Vitamin B3	5.714mg	4.817mg	6%
Calories	393kcal	272kcal	6%
Vitamin K	4.9µg	0.7µg	4%
Calcium	22mg	52mg	3%
Manganese	0.637mg	0.577mg	3%
Choline	19.6mg	8mg	2%
Vitamin B6	0.085mg	0.107mg	2%
Fiber	2.7g	2.2g	2%
Saturated fat	0.244g	0.529g	1%
Protein	10.5g	10.75g	1%
Monounsaturated fat	0.142g	0.362g	1%
Polyunsaturated fat	0.685g	0.855g	1%
Fructose		0.51g	1%
Vitamin B5	0.39mg	0.455mg	1%
Vitamin E	0.12mg	0.21mg	1%
Fats	1.6g	2.42g	1%
Zinc	0.94mg	1.04mg	1%
Copper	0.145mg	0.152mg	1%
Magnesium	26mg	32mg	1%
Phosphorus	113mg	105mg	1%
Net carbs	79.6g	49.68g	N/A
Potassium	115mg	117mg	0%
Sugar	0.38g	4.62g	N/A
Folate	124µg	123µg	0%
Trans fat		0.005g	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 - ALA		0.063g	N/A
Omega-6 - Gamma-linoleic acid		0.001g	N/A
Omega-6 - Linoleic acid		0.788g	N/A