Saltine cracker vs. White Bread — In-Depth Nutrition Comparison
Compare
What are the main differences between Saltine cracker and White Bread?
- Saltine cracker is richer in Iron, Vitamin B2, and Vitamin B3, while White Bread is higher in Calcium, and Polyunsaturated fat.
- Saltine cracker's daily need coverage for Iron is 51% higher.
- White Bread has 2 times less Vitamin B2 than Saltine cracker. Saltine cracker has 0.59mg of Vitamin B2, while White Bread has 0.243mg.
- White Bread is lower in Sodium.
We used Crackers, saltines, fat-free, low-sodium and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.
Infographic
Infographic link
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 MagnesiumMagnesium | +13% |
| Contains more IronIron | +113.9% |
| Contains more CopperCopper | +43.6% |
| Contains more ZincZinc | +27% |
| Contains more PhosphorusPhosphorus | +15.3% |
| Contains more ManganeseManganese | +18.8% |
| Contains more CalciumCalcium | +554.5% |
| Contains less SodiumSodium | -42.3% |
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 B2Vitamin B2 | +142.8% |
| Contains more Vitamin B3Vitamin B3 | +19.5% |
| Contains more Vitamin KVitamin K | +2350% |
| Contains more FolateFolate | +11.7% |
| Contains more CholineCholine | +34.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +83.3% |
| Contains more Vitamin B5Vitamin B5 | +37.4% |
~equal in
Vitamin D
~0µg
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:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more ProteinProtein | +18.6% |
| Contains more CarbsCarbs | +66.5% |
| Contains more FatsFats | +108.1% |
| Contains more WaterWater | +971.2% |
~equal in
Other
~1.98g
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
0.698 g
Monounsaturated Fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains less Sat. FatSaturated Fat | -65% |
| Contains more Mono. FatMonounsaturated Fat | +321.8% |
| Contains more Poly. FatPolyunsaturated fat | +133.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 393kcal | 266kcal |
|
| Protein | 10.5g | 8.85g |
|
| Fats | 1.6g | 3.33g |
|
| Net carbs | 79.6g | 46.72g |
|
| Carbs | 82.3g | 49.42g |
|
| Magnesium | 26mg | 23mg |
|
| Calcium | 22mg | 144mg |
|
| Potassium | 115mg | 126mg |
|
| Iron | 7.72mg | 3.61mg |
|
| Sugar | 0.38g | 5.67g |
|
| Fiber | 2.7g | 2.7g | |
| Copper | 0.145mg | 0.101mg |
|
| Zinc | 0.94mg | 0.74mg |
|
| Starch | 37.17g |
|
|
| Phosphorus | 113mg | 98mg |
|
| Sodium | 849mg | 490mg |
|
| Vitamin A | 0IU | 1IU |
|
| Vitamin E | 0.12mg | 0.22mg |
|
| Manganese | 0.637mg | 0.536mg |
|
| Selenium | 21.4µg | 22µg |
|
| Vitamin B1 | 0.518mg | 0.533mg |
|
| Vitamin B2 | 0.59mg | 0.243mg |
|
| Vitamin B3 | 5.714mg | 4.78mg |
|
| Vitamin B5 | 0.39mg | 0.536mg |
|
| Vitamin B6 | 0.085mg | 0.087mg |
|
| Vitamin K | 4.9µg | 0.2µg |
|
| Folate | 124µg | 111µg |
|
| Trans Fat | 0.027g |
|
|
| Choline | 19.6mg | 14.6mg |
|
| Saturated Fat | 0.244g | 0.698g |
|
| Monounsaturated Fat | 0.142g | 0.599g |
|
| Polyunsaturated fat | 0.685g | 1.602g |
|
| Tryptophan | 0.138mg |
|
|
| Threonine | 0.287mg |
|
|
| Isoleucine | 0.378mg |
|
|
| Leucine | 0.716mg |
|
|
| Lysine | 0.29mg |
|
|
| Methionine | 0.18mg |
|
|
| Phenylalanine | 0.514mg |
|
|
| Valine | 0.439mg |
|
|
| Histidine | 0.224mg |
|
|
| Fructose | 2.43g |
|
|
| Omega-3 - EPA | 0g | 0.001g |
|
| Omega-3 - ALA | 0.166g |
|
|
| Omega-6 - Eicosadienoic acid | 0.002g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
33%
Minerals Daily Need Coverage Score
76%
56%
Comparison summary
Which food contains less Sodium?
White Bread contains less Sodium (difference - 359mg)
Which food is lower in glycemic index?
White Bread is lower in glycemic index (difference - 1)
Which food is cheaper?
White Bread is cheaper (difference - $2.4)
Which food is lower in Sugar?
Saltine cracker is lower in Sugar (difference - 5.29g)
Which food is lower in Saturated Fat?
Saltine cracker is lower in Saturated Fat (difference - 0.454g)
Which food is richer in minerals?
Saltine cracker is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.