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  6. Saltine cracker vs. Rye bread

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

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What are the differences between Saltine cracker and Rye bread?

  • Saltine cracker is higher in Iron, Vitamin B2, Vitamin B3, and Vitamin B1, yet Rye bread is higher in Selenium, Fiber, Manganese, and Calcium.
  • Saltine cracker's daily need coverage for Iron is 61% more.
  • Saltine cracker has 2 times more Vitamin B2 than Rye bread. While Saltine cracker has 0.59mg of Vitamin B2, Rye bread has only 0.335mg.
  • The amount of Sodium in Rye bread is lower.

We used Crackers, saltines, fat-free, low-sodium and Bread, rye types in this article.

Infographic

Saltine cracker vs Rye bread infographic
Infographic link

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
Saltine cracker
1
:
9
Rye bread
Rye bread
Contains more Iron +172.8%
Contains more Calcium +231.8%
Contains more Magnesium +53.8%
Contains more Phosphorus +10.6%
Contains more Potassium +44.3%
Contains less Sodium -29%
Contains more Zinc +21.3%
Contains more Copper +28.3%
Contains more Manganese +29.4%
Contains more Selenium +44.4%
Saltine cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 290% 19% 49% 11% 111% 26% 49% 84% 117%
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Contains more Iron +172.8%
Contains more Calcium +231.8%
Contains more Magnesium +53.8%
Contains more Phosphorus +10.6%
Contains more Potassium +44.3%
Contains less Sodium -29%
Contains more Zinc +21.3%
Contains more Copper +28.3%
Contains more Manganese +29.4%
Contains more Selenium +44.4%

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
Saltine cracker
6
:
4
Rye bread
Rye bread
Contains more Vitamin B1 +19.4%
Contains more Vitamin B2 +76.1%
Contains more Vitamin B3 +50.2%
Contains more Vitamin B6 +13.3%
Contains more Folate +12.7%
Contains more Vitamin K +308.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +175%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +12.8%
Saltine cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 130% 137% 108% 24% 20% 93% 0% 13%
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B2 +76.1%
Contains more Vitamin B3 +50.2%
Contains more Vitamin B6 +13.3%
Contains more Folate +12.7%
Contains more Vitamin K +308.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +175%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +12.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Saltine cracker
Saltine cracker
2
:
3
Rye bread
Rye bread
Contains more Protein +23.5%
Contains more Carbs +70.4%
Contains more Fats +106.3%
Contains more Water +997.1%
Contains more Other +18.2%
Saltine cracker
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 g
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Contains more Protein +23.5%
Contains more Carbs +70.4%
Contains more Fats +106.3%
Contains more Water +997.1%
Contains more Other +18.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Saltine cracker
Saltine cracker
1
:
2
Rye bread
Rye bread
Contains less Saturated Fat -61%
Contains more Monounsaturated Fat +823.2%
Contains more Polyunsaturated fat +16.6%
Saltine cracker
23% 13% 64%
Saturated Fat: 0.244 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.685 g
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Contains less Saturated Fat -61%
Contains more Monounsaturated Fat +823.2%
Contains more Polyunsaturated fat +16.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Saltine cracker Rye bread
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker Rye bread Opinion
Net carbs 79.6g 42.5g Saltine cracker
Protein 10.5g 8.5g Saltine cracker
Fats 1.6g 3.3g Rye bread
Carbs 82.3g 48.3g Saltine cracker
Calories 393kcal 259kcal Saltine cracker
Sugar 0.38g 3.85g Saltine cracker
Fiber 2.7g 5.8g Rye bread
Calcium 22mg 73mg Rye bread
Iron 7.72mg 2.83mg Saltine cracker
Magnesium 26mg 40mg Rye bread
Phosphorus 113mg 125mg Rye bread
Potassium 115mg 166mg Rye bread
Sodium 849mg 603mg Rye bread
Zinc 0.94mg 1.14mg Rye bread
Copper 0.145mg 0.186mg Rye bread
Manganese 0.637mg 0.824mg Rye bread
Selenium 21.4µg 30.9µg Rye bread
Vitamin A 0IU 7IU Rye bread
Vitamin E 0.12mg 0.33mg Rye bread
Vitamin C 0mg 0.4mg Rye bread
Vitamin B1 0.518mg 0.434mg Saltine cracker
Vitamin B2 0.59mg 0.335mg Saltine cracker
Vitamin B3 5.714mg 3.805mg Saltine cracker
Vitamin B5 0.39mg 0.44mg Rye bread
Vitamin B6 0.085mg 0.075mg Saltine cracker
Folate 124µg 110µg Saltine cracker
Vitamin K 4.9µg 1.2µg Saltine cracker
Tryptophan 0.138mg 0.096mg Saltine cracker
Threonine 0.287mg 0.255mg Saltine cracker
Isoleucine 0.378mg 0.319mg Saltine cracker
Leucine 0.716mg 0.579mg Saltine cracker
Lysine 0.29mg 0.233mg Saltine cracker
Methionine 0.18mg 0.139mg Saltine cracker
Phenylalanine 0.514mg 0.411mg Saltine cracker
Valine 0.439mg 0.379mg Saltine cracker
Histidine 0.224mg 0.182mg Saltine cracker
Saturated Fat 0.244g 0.626g Saltine cracker
Monounsaturated Fat 0.142g 1.311g Rye bread
Polyunsaturated fat 0.685g 0.799g Rye bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker Rye bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
44%
Saltine cracker
33%
Rye bread
Minerals Daily Need Coverage Score
76%
Saltine cracker
67%
Rye bread

Comparison summary

Which food is lower in Sugar?
Saltine cracker
Saltine cracker is lower in Sugar (difference - 3.47g)
Which food is lower in Saturated Fat?
Saltine cracker
Saltine cracker is lower in Saturated Fat (difference - 0.382g)
Which food contains less Sodium?
Rye bread
Rye bread contains less Sodium (difference - 246mg)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 14)
Which food is cheaper?
Rye bread
Rye bread is cheaper (difference - $2.4)
Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.