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Saltine cracker vs. Multigrain bread — In-Depth Nutrition Comparison

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Summary of differences between saltine cracker and multigrain bread

  • Saltine cracker has more iron, vitamin B2, and vitamin B1; however, multigrain bread is higher in manganese, selenium, fiber, phosphorus, copper, and vitamin B6.
  • Multigrain bread covers your daily need for manganese, 68% more than saltine cracker.
  • Saltine cracker has 4 times more vitamin B2 than multigrain bread. While saltine cracker has 0.59mg of vitamin B2, multigrain bread has only 0.142mg.
  • Multigrain bread has less sodium.
  • The glycemic index of saltine cracker is higher.

These are the specific foods used in this comparison Crackers, saltines, fat-free, low-sodium and Bread, multi-grain, toasted (includes whole-grain).

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Saltine cracker vs Multigrain bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 6.6% 10% 290% 48% 26% 48% 111% 83% 117%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 33% 22% 102% 102% 50% 106% 54% 287% 195%
Contains more IronIron +183.8%
Contains more MagnesiumMagnesium +226.9%
Contains more CalciumCalcium +404.5%
Contains more PotassiumPotassium +117.4%
Contains more CopperCopper +111.7%
Contains more ZincZinc +96.8%
Contains more PhosphorusPhosphorus +118.6%
Contains less SodiumSodium -51.2%
Contains more ManganeseManganese +245.5%
Contains more SeleniumSelenium +67.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.4% 0% 130% 136% 107% 23% 20% 0% 12% 93% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 8% 0% 61% 33% 82% 22% 66% 0% 3.8% 53% 16%
Contains more Vitamin B1Vitamin B1 +113.2%
Contains more Vitamin B2Vitamin B2 +315.5%
Contains more Vitamin B3Vitamin B3 +30%
Contains more Vitamin KVitamin K +226.7%
Contains more FolateFolate +77.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B6Vitamin B6 +236.5%
Contains more CholineCholine +46.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.365mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Saltine cracker Multigrain bread DV% diff.
Manganese 0.637mg 2.201mg 68%
Iron 7.72mg 2.72mg 63%
Vitamin B2 0.59mg 0.142mg 34%
Selenium 21.4µg 35.8µg 26%
Vitamin B1 0.518mg 0.243mg 23%
Fiber 2.7g 8.1g 22%
Phosphorus 113mg 247mg 19%
Sodium 849mg 414mg 19%
Copper 0.145mg 0.307mg 18%
Vitamin B6 0.085mg 0.286mg 15%
Folate 124µg 70µg 14%
Magnesium 26mg 85mg 14%
Carbs 82.3g 47.11g 12%
Polyunsaturated fat 0.685g 2.035g 9%
Calcium 22mg 111mg 9%
Vitamin B3 5.714mg 4.394mg 8%
Protein 10.5g 14.52g 8%
Zinc 0.94mg 1.85mg 8%
Calories 393kcal 288kcal 5%
Fats 1.6g 4.6g 5%
Potassium 115mg 250mg 4%
Vitamin K 4.9µg 1.5µg 3%
Saturated fat 0.244g 0.948g 3%
Fructose 2.67g 3%
Choline 19.6mg 28.8mg 2%
Monounsaturated fat 0.142g 0.826g 2%
Vitamin E 0.12mg 0.4mg 2%
Vitamin B5 0.39mg 0.365mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 79.6g 39.01g N/A
Sugar 0.38g 6.94g N/A
Tryptophan 0.138mg 0.135mg 0%
Threonine 0.287mg 0.294mg 0%
Isoleucine 0.378mg 0.351mg 0%
Leucine 0.716mg 0.604mg 0%
Lysine 0.29mg 0.314mg 0%
Methionine 0.18mg 0.15mg 0%
Phenylalanine 0.514mg 0.421mg 0%
Valine 0.439mg 0.432mg 0%
Histidine 0.224mg 0.215mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 g
15% 5% 47% 31% 2%
Protein: 14.52 g
Fats: 4.6 g
Carbs: 47.11 g
Water: 31.46 g
Other: 2.31 g
Contains more CarbsCarbs +74.7%
Contains more ProteinProtein +38.3%
Contains more FatsFats +187.5%
Contains more WaterWater +825.3%
~equal in Other ~2.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 13% 64%
Saturated fat: Sat. Fat 0.244 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.685 g
25% 22% 53%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.826 g
Polyunsaturated fat: Poly. Fat 2.035 g
Contains less Sat. FatSaturated fat -74.3%
Contains more Mono. FatMonounsaturated fat +481.7%
Contains more Poly. FatPolyunsaturated fat +197.1%

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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. Multigrain bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174914/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.