Saltine cracker vs. Naan — In-Depth Nutrition Comparison
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The main differences between saltine cracker and naan
- Saltine cracker is richer in iron, vitamin B2, vitamin B1, folate, selenium, and vitamin B3, yet naan is richer in manganese and phosphorus.
- Daily need coverage for iron for saltine cracker is 75% higher.
- Saltine cracker contains 8 times more folate than naan. Saltine cracker contains 124µg of folate, while naan contains 16µg.
- Naan contains less sodium.
Food types used in this article are Crackers, saltines, fat-free, low-sodium and Bread, naan, whole wheat, commercially prepared, refrigerated.
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 | +346.2% |
| Contains more SeleniumSelenium | +87.7% |
| Contains more MagnesiumMagnesium | +161.5% |
| Contains more CalciumCalcium | +168.2% |
| Contains more PotassiumPotassium | +60.9% |
| Contains more ZincZinc | +31.9% |
| Contains more PhosphorusPhosphorus | +66.4% |
| Contains less SodiumSodium | -45% |
| Contains more ManganeseManganese | +119.8% |
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 | +194.3% |
| Contains more Vitamin B2Vitamin B2 | +227.8% |
| Contains more Vitamin B3Vitamin B3 | +59.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +48.5% |
| Contains more FolateFolate | +675% |
| Contains more CholineCholine | +94.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1000% |
| Contains more Vitamin B6Vitamin B6 | +50.6% |
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:
10.2 g
Fats:
6.7 g
Carbs:
46.21 g
Water:
34.9 g
Other:
1.99 g
| Contains more CarbsCarbs | +78.1% |
| Contains more FatsFats | +318.8% |
| Contains more WaterWater | +926.5% |
~equal in
Protein
~10.2g
~equal in
Other
~1.99g
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
2.907 g
Monounsaturated fat:
Mono. Fat
1.946 g
Polyunsaturated fat:
Poly. Fat
1.258 g
| Contains less Sat. FatSaturated fat | -91.6% |
| Contains more Mono. FatMonounsaturated fat | +1270.4% |
| Contains more Poly. FatPolyunsaturated fat | +83.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 7.72mg | 1.73mg | 75% |
| Manganese | 0.637mg | 1.4mg | 33% |
| Vitamin B2 | 0.59mg | 0.18mg | 32% |
| Vitamin B1 | 0.518mg | 0.176mg | 29% |
| Folate | 124µg | 16µg | 27% |
| Selenium | 21.4µg | 11.4µg | 18% |
| Sodium | 849mg | 467mg | 17% |
| Starch | 36g | 15% | |
| Vitamin B3 | 5.714mg | 3.58mg | 13% |
| Carbs | 82.3g | 46.21g | 12% |
| Saturated fat | 0.244g | 2.907g | 12% |
| Phosphorus | 113mg | 188mg | 11% |
| Magnesium | 26mg | 68mg | 10% |
| Fats | 1.6g | 6.7g | 8% |
| Vitamin B5 | 0.39mg | 8% | |
| Vitamin E | 0.12mg | 1.32mg | 8% |
| Fiber | 2.7g | 4.8g | 8% |
| Monounsaturated fat | 0.142g | 1.946g | 5% |
| Calories | 393kcal | 286kcal | 5% |
| Calcium | 22mg | 59mg | 4% |
| Polyunsaturated fat | 0.685g | 1.258g | 4% |
| Zinc | 0.94mg | 1.24mg | 3% |
| Vitamin B6 | 0.085mg | 0.128mg | 3% |
| Potassium | 115mg | 185mg | 2% |
| Choline | 19.6mg | 10.1mg | 2% |
| Fructose | 0.8g | 1% | |
| Protein | 10.5g | 10.2g | 1% |
| Copper | 0.145mg | 0.158mg | 1% |
| Vitamin K | 4.9µg | 3.3µg | 1% |
| Net carbs | 79.6g | 41.41g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 0.38g | 3.4g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
41%
18%
Minerals Daily Need Coverage Score
76%
62%
Comparison summary
Which food is lower in Cholesterol?
Saltine cracker is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Saltine cracker is lower in Sugar (difference - 3.02g)
Which food is lower in Saturated fat?
Saltine cracker is lower in Saturated fat (difference - 2.663g)
Which food is richer in vitamins?
Saltine cracker is relatively richer in vitamins
Which food contains less Sodium?
Naan contains less Sodium (difference - 382mg)
Which food is lower in glycemic index?
Naan is lower in glycemic index (difference - 3)
Which food is cheaper?
Naan is cheaper (difference - $2.4)
Which food is richer in minerals?
Naan is relatively richer in minerals