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Saltine cracker vs. Strudel — In-Depth Nutrition Comparison

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A recap on the differences between saltine cracker and strudel

  • Saltine cracker is higher in iron, folate, vitamin B2, and vitamin B1, yet strudel is higher in vitamin B12, vitamin B6, calcium, vitamin A, and phosphorus.
  • Strudel covers your daily vitamin B12 needs 67% more than saltine cracker.
  • Saltine cracker contains 2 times more folate than strudel. While saltine cracker contains 124µg of folate, strudel contains only 74µg.
  • The amount of saturated fat in saltine cracker is lower.
  • The glycemic index of strudel is lower.

Food varieties used in this article are Crackers, saltines, fat-free, low-sodium and KELLOGG'S, EGGO, Wafflers, Strawberry Strudel.

Infographic

Saltine cracker vs Strudel 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 9.3% 88% 6.3% 221% 0% 11% 113% 90% 0% 0%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +62%
Contains more IronIron +30.8%
Contains more CopperCopper +∞%
Contains more ZincZinc +135%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +1231.8%
Contains more PhosphorusPhosphorus +132.7%
Contains less SodiumSodium -18.6%

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% 132% 0% 0% 98% 104% 99% 0% 122% 200% 0% 56% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +32.8%
Contains more Vitamin B2Vitamin B2 +31.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +67.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +523.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~5.3mg

All nutrients comparison - raw data values

Nutrient Saltine cracker Strudel DV% diff.
Vitamin B12 0µg 1.6µg 67%
Vitamin A 0µg 395µg 44%
Selenium 21.4µg 39%
Vitamin B6 0.085mg 0.53mg 34%
Manganese 0.637mg 28%
Calcium 22mg 293mg 27%
Polyunsaturated fat 0.685g 4.6g 26%
Iron 7.72mg 5.9mg 23%
Phosphorus 113mg 263mg 21%
Copper 0.145mg 16%
Fats 1.6g 11g 14%
Folate 124µg 74µg 13%
Vitamin B2 0.59mg 0.45mg 11%
Protein 10.5g 5g 11%
Vitamin B1 0.518mg 0.39mg 11%
Saturated fat 0.244g 2.7g 11%
Carbs 82.3g 50g 11%
Vitamin B5 0.39mg 8%
Sodium 849mg 691mg 7%
Monounsaturated fat 0.142g 2.8g 7%
Fiber 2.7g 1.2g 6%
Zinc 0.94mg 0.4mg 5%
Vitamin K 4.9µg 4%
Choline 19.6mg 4%
Calories 393kcal 318kcal 4%
Cholesterol 0mg 12mg 4%
Vitamin B3 5.714mg 5.3mg 3%
Magnesium 26mg 13mg 3%
Vitamin E 0.12mg 0mg 1%
Potassium 115mg 71mg 1%
Net carbs 79.6g 48.8g N/A
Vitamin D 0IU 1IU 0%
Sugar 0.38g 16.8g N/A
Trans fat 0.2g 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%

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% 11% 50% 29% 5%
Protein: 5 g
Fats: 11 g
Carbs: 50 g
Water: 29.2 g
Other: 4.8 g
Contains more ProteinProtein +110%
Contains more CarbsCarbs +64.6%
Contains more FatsFats +587.5%
Contains more WaterWater +758.8%
Contains more OtherOther +118.2%

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
27% 28% 46%
Saturated fat: Sat. Fat 2.7 g
Monounsaturated fat: Mono. Fat 2.8 g
Polyunsaturated fat: Poly. Fat 4.6 g
Contains less Sat. FatSaturated fat -91%
Contains more Mono. FatMonounsaturated fat +1871.8%
Contains more Poly. FatPolyunsaturated fat +571.5%

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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

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.