Saltine cracker vs. Wafer — In-Depth Nutrition Comparison
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The main differences between Saltine cracker and Wafer
- Saltine cracker is richer in Iron, Selenium, Vitamin B1, Vitamin B2, Folate, and Vitamin B3, yet Wafer is richer in Copper, and Magnesium.
- Daily need coverage for Iron from Saltine cracker is 46% higher.
- Saltine cracker contains 4 times more Selenium than Wafer. Saltine cracker contains 21.4µg of Selenium, while Wafer contains 5.7µg.
- Wafer contains less Sodium.
Food types used in this article are Crackers, saltines, fat-free, low-sodium and Cookies, chocolate wafers.
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 | +92.5% |
| Contains more SeleniumSelenium | +275.4% |
| Contains more MagnesiumMagnesium | +103.8% |
| Contains more CalciumCalcium | +40.9% |
| Contains more PotassiumPotassium | +82.6% |
| Contains more CopperCopper | +219.3% |
| Contains more ZincZinc | +16% |
| Contains more PhosphorusPhosphorus | +16.8% |
| Contains less SodiumSodium | -31.7% |
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 | +155.2% |
| Contains more Vitamin B2Vitamin B2 | +121.8% |
| Contains more Vitamin B3Vitamin B3 | +99.9% |
| Contains more Vitamin B6Vitamin B6 | +66.7% |
| Contains more Vitamin KVitamin K | +104.2% |
| Contains more FolateFolate | +163.8% |
| Contains more CholineCholine | +37.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
| Contains more ProteinProtein | +59.1% |
| Contains more CarbsCarbs | +13.2% |
| Contains more FatsFats | +787.5% |
| Contains more WaterWater | +32.4% |
~equal in
Other
~2g
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
4.241 g
Monounsaturated Fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
| Contains less Sat. FatSaturated Fat | -94.2% |
| Contains more Mono. FatMonounsaturated Fat | +3326.1% |
| Contains more Poly. FatPolyunsaturated fat | +506.3% |
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 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 |
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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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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 393kcal | 433kcal |
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| Protein | 10.5g | 6.6g |
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| Fats | 1.6g | 14.2g |
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| Net carbs | 79.6g | 69.3g |
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| Carbs | 82.3g | 72.7g |
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| Cholesterol | 0mg | 2mg |
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| Magnesium | 26mg | 53mg |
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| Calcium | 22mg | 31mg |
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| Potassium | 115mg | 210mg |
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| Iron | 7.72mg | 4.01mg |
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| Sugar | 0.38g | 37.43g |
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| Fiber | 2.7g | 3.4g |
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| Copper | 0.145mg | 0.463mg |
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| Zinc | 0.94mg | 1.09mg |
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| Phosphorus | 113mg | 132mg |
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| Sodium | 849mg | 580mg |
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| Vitamin A | 0IU | 10IU |
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| Vitamin A | 0µg | 3µg |
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| Vitamin E | 0.12mg | 0.72mg |
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| Manganese | 0.637mg | 0.696mg |
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| Selenium | 21.4µg | 5.7µg |
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| Vitamin B1 | 0.518mg | 0.203mg |
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| Vitamin B2 | 0.59mg | 0.266mg |
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| Vitamin B3 | 5.714mg | 2.858mg |
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| Vitamin B5 | 0.39mg | 0.381mg |
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| Vitamin B6 | 0.085mg | 0.051mg |
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| Vitamin B12 | 0µg | 0.09µg |
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| Vitamin K | 4.9µg | 2.4µg |
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| Folate | 124µg | 47µg |
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| Choline | 19.6mg | 14.3mg |
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| Saturated Fat | 0.244g | 4.241g |
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| Monounsaturated Fat | 0.142g | 4.865g |
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| Polyunsaturated fat | 0.685g | 4.153g |
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| Tryptophan | 0.138mg | 0.096mg |
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| Threonine | 0.287mg | 0.22mg |
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| Isoleucine | 0.378mg | 0.261mg |
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| Leucine | 0.716mg | 0.447mg |
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| Lysine | 0.29mg | 0.281mg |
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| Methionine | 0.18mg | 0.105mg |
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| Phenylalanine | 0.514mg | 0.308mg |
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| Valine | 0.439mg | 0.323mg |
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| Histidine | 0.224mg | 0.128mg |
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| Omega-3 - EPA | 0g | 0.003g |
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| Omega-3 - DHA | 0g | 0.002g |
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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%
21%
Minerals Daily Need Coverage Score
76%
65%
Comparison summary
Which food contains less Sodium?
Wafer contains less Sodium (difference - 269mg)
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 13)
Which food is cheaper?
Wafer is cheaper (difference - $2.4)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Saltine cracker is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Saltine cracker is lower in Sugar (difference - 37.05g)
Which food is lower in Saturated Fat?
Saltine cracker is lower in Saturated Fat (difference - 3.997g)
Which food is richer in vitamins?
Saltine cracker is relatively richer in vitamins