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.
- The glycemic index of rye bread is lower.
We used Crackers, saltines, fat-free, low-sodium and Bread, rye types in this article.
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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 | +172.8% |
| Contains more MagnesiumMagnesium | +53.8% |
| Contains more CalciumCalcium | +231.8% |
| Contains more PotassiumPotassium | +44.3% |
| Contains more CopperCopper | +28.3% |
| Contains more ZincZinc | +21.3% |
| Contains more PhosphorusPhosphorus | +10.6% |
| Contains less SodiumSodium | -29% |
| Contains more ManganeseManganese | +29.4% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin B1Vitamin B1 | +19.4% |
| Contains more Vitamin B2Vitamin B2 | +76.1% |
| Contains more Vitamin B3Vitamin B3 | +50.2% |
| Contains more Vitamin B6Vitamin B6 | +13.3% |
| Contains more Vitamin KVitamin K | +308.3% |
| Contains more FolateFolate | +12.7% |
| Contains more CholineCholine | +34.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +175% |
| Contains more Vitamin B5Vitamin B5 | +12.8% |
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:
8.5 g
Fats:
3.3 g
Carbs:
48.3 g
Water:
37.3 g
Other:
2.6 g
| Contains more ProteinProtein | +23.5% |
| Contains more CarbsCarbs | +70.4% |
| Contains more FatsFats | +106.3% |
| Contains more WaterWater | +997.1% |
| Contains more OtherOther | +18.2% |
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
0.626 g
Monounsaturated fat:
Mono. Fat
1.311 g
Polyunsaturated fat:
Poly. Fat
0.799 g
| Contains less Sat. FatSaturated fat | -61% |
| Contains more Mono. FatMonounsaturated fat | +823.2% |
| Contains more Poly. FatPolyunsaturated 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.
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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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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 7.72mg | 2.83mg | 61% |
| Vitamin B2 | 0.59mg | 0.335mg | 20% |
| Selenium | 21.4µg | 30.9µg | 17% |
| Vitamin B3 | 5.714mg | 3.805mg | 12% |
| Fiber | 2.7g | 5.8g | 12% |
| Carbs | 82.3g | 48.3g | 11% |
| Sodium | 849mg | 603mg | 11% |
| Manganese | 0.637mg | 0.824mg | 8% |
| Calories | 393kcal | 259kcal | 7% |
| Vitamin B1 | 0.518mg | 0.434mg | 7% |
| Copper | 0.145mg | 0.186mg | 5% |
| Calcium | 22mg | 73mg | 5% |
| Protein | 10.5g | 8.5g | 4% |
| Folate | 124µg | 110µg | 4% |
| Magnesium | 26mg | 40mg | 3% |
| Fats | 1.6g | 3.3g | 3% |
| Vitamin K | 4.9µg | 1.2µg | 3% |
| Monounsaturated fat | 0.142g | 1.311g | 3% |
| Phosphorus | 113mg | 125mg | 2% |
| Potassium | 115mg | 166mg | 2% |
| Zinc | 0.94mg | 1.14mg | 2% |
| Saturated fat | 0.244g | 0.626g | 2% |
| Vitamin E | 0.12mg | 0.33mg | 1% |
| Polyunsaturated fat | 0.685g | 0.799g | 1% |
| Vitamin B5 | 0.39mg | 0.44mg | 1% |
| Vitamin B6 | 0.085mg | 0.075mg | 1% |
| Choline | 19.6mg | 14.6mg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 79.6g | 42.5g | N/A |
| Sugar | 0.38g | 3.85g | N/A |
| Tryptophan | 0.138mg | 0.096mg | 0% |
| Threonine | 0.287mg | 0.255mg | 0% |
| Isoleucine | 0.378mg | 0.319mg | 0% |
| Leucine | 0.716mg | 0.579mg | 0% |
| Lysine | 0.29mg | 0.233mg | 0% |
| Methionine | 0.18mg | 0.139mg | 0% |
| Phenylalanine | 0.514mg | 0.411mg | 0% |
| Valine | 0.439mg | 0.379mg | 0% |
| Histidine | 0.224mg | 0.182mg | 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%
31%
Minerals Daily Need Coverage Score
76%
67%
Comparison summary
Which food is lower in Sugar?
Saltine cracker is lower in Sugar (difference - 3.47g)
Which food is lower in Saturated fat?
Saltine cracker is lower in Saturated fat (difference - 0.382g)
Which food is richer in vitamins?
Saltine cracker is relatively richer in vitamins
Which food contains less Sodium?
Rye bread contains less Sodium (difference - 246mg)
Which food is lower in glycemic index?
Rye bread is lower in glycemic index (difference - 14)
Which food is cheaper?
Rye bread is cheaper (difference - $2.4)
Which food is richer in minerals?
Rye bread is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)