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Saltine cracker vs. Shortbread — In-Depth Nutrition Comparison

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How are saltine cracker and shortbread different?

  • Saltine cracker is higher in iron, selenium, vitamin B2, vitamin B3, vitamin B1, folate, and manganese; however, shortbread is richer in vitamin E.
  • Daily need coverage for iron for saltine cracker is 59% higher.
  • Saltine cracker contains 3 times more selenium than shortbread. While saltine cracker contains 21.4µg of selenium, shortbread contains only 6.2µg.
  • Shortbread has less sodium.

Crackers, saltines, fat-free, low-sodium and Cookies, shortbread, commercially prepared, plain are the varieties used in this article.

Infographic

Saltine cracker vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +69.2%
Contains more PotassiumPotassium +30.7%
Contains more IronIron +159.1%
Contains more CopperCopper +61.1%
Contains more ZincZinc +91.8%
Contains more PhosphorusPhosphorus +71.2%
Contains more ManganeseManganese +62.1%
Contains more SeleniumSelenium +245.2%
Contains less SodiumSodium -58.4%

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.
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% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin B1Vitamin B1 +46.7%
Contains more Vitamin B2Vitamin B2 +87.9%
Contains more Vitamin B3Vitamin B3 +74.5%
Contains more Vitamin B5Vitamin B5 +21.5%
Contains more Vitamin B6Vitamin B6 +19.7%
Contains more FolateFolate +53.1%
Contains more CholineCholine +2077.8%
Contains more Vitamin EVitamin E +1933.3%
Contains more Vitamin KVitamin K +124.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Saltine cracker Shortbread DV% diff.
Iron 7.72mg 2.98mg 59%
Polyunsaturated fat 0.685g 8.326g 51%
Fats 1.6g 26.22g 38%
Saturated fat 0.244g 8.105g 36%
Selenium 21.4µg 6.2µg 28%
Sodium 849mg 353mg 22%
Vitamin B2 0.59mg 0.314mg 21%
Starch 40.47g 17%
Monounsaturated fat 0.142g 6.708g 16%
Vitamin E 0.12mg 2.44mg 15%
Vitamin B3 5.714mg 3.275mg 15%
Vitamin B1 0.518mg 0.353mg 14%
Folate 124µg 81µg 11%
Manganese 0.637mg 0.393mg 11%
Protein 10.5g 5.37g 10%
Phosphorus 113mg 66mg 7%
Calories 393kcal 514kcal 6%
Copper 0.145mg 0.09mg 6%
Carbs 82.3g 63.78g 6%
Fiber 2.7g 1.3g 6%
Vitamin K 4.9µg 11µg 5%
Zinc 0.94mg 0.49mg 4%
Choline 19.6mg 0.9mg 3%
Magnesium 26mg 14mg 3%
Vitamin B5 0.39mg 0.321mg 1%
Vitamin B6 0.085mg 0.071mg 1%
Potassium 115mg 88mg 1%
Calcium 22mg 13mg 1%
Net carbs 79.6g 62.48g N/A
Sugar 0.38g 21.65g N/A
Trans fat 0.714g 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%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +95.5%
Contains more CarbsCarbs +29%
Contains more OtherOther +113.6%
Contains more FatsFats +1538.8%
~equal in Water ~3.6g

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +4623.9%
Contains more Poly. FatPolyunsaturated fat +1115.5%

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.