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 for 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.
- Wafer has a lower glycemic index than saltine cracker.
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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 7.72mg | 4.01mg | 46% |
| Copper | 0.145mg | 0.463mg | 35% |
| Selenium | 21.4µg | 5.7µg | 29% |
| Vitamin B1 | 0.518mg | 0.203mg | 26% |
| Vitamin B2 | 0.59mg | 0.266mg | 25% |
| Polyunsaturated fat | 0.685g | 4.153g | 23% |
| Fats | 1.6g | 14.2g | 19% |
| Folate | 124µg | 47µg | 19% |
| Saturated fat | 0.244g | 4.241g | 18% |
| Vitamin B3 | 5.714mg | 2.858mg | 18% |
| Monounsaturated fat | 0.142g | 4.865g | 12% |
| Sodium | 849mg | 580mg | 12% |
| Protein | 10.5g | 6.6g | 8% |
| Magnesium | 26mg | 53mg | 6% |
| Vitamin E | 0.12mg | 0.72mg | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Potassium | 115mg | 210mg | 3% |
| Fiber | 2.7g | 3.4g | 3% |
| Vitamin B6 | 0.085mg | 0.051mg | 3% |
| Phosphorus | 113mg | 132mg | 3% |
| Manganese | 0.637mg | 0.696mg | 3% |
| Carbs | 82.3g | 72.7g | 3% |
| Caffeine | 0mg | 10mg | 3% |
| Vitamin K | 4.9µg | 2.4µg | 2% |
| Calories | 393kcal | 433kcal | 2% |
| Zinc | 0.94mg | 1.09mg | 1% |
| Choline | 19.6mg | 14.3mg | 1% |
| Calcium | 22mg | 31mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 79.6g | 69.3g | N/A |
| Sugar | 0.38g | 37.43g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin B5 | 0.39mg | 0.381mg | 0% |
| Tryptophan | 0.138mg | 0.096mg | 0% |
| Threonine | 0.287mg | 0.22mg | 0% |
| Isoleucine | 0.378mg | 0.261mg | 0% |
| Leucine | 0.716mg | 0.447mg | 0% |
| Lysine | 0.29mg | 0.281mg | 0% |
| Methionine | 0.18mg | 0.105mg | 0% |
| Phenylalanine | 0.514mg | 0.308mg | 0% |
| Valine | 0.439mg | 0.323mg | 0% |
| Histidine | 0.224mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
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% |
