Saltine cracker vs. White bread — In-Depth Nutrition Comparison

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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.

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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.

Saltine cracker

White bread

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%

~equal in Potassium ~126mg

~equal in Selenium ~22µg

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.

Saltine cracker

White bread

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 EVitamin E	+83.3%
Contains more Vitamin B5Vitamin B5	+37.4%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.533mg

~equal in Vitamin B6 ~0.087mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	7.72mg	3.61mg	51%
Vitamin B2	0.59mg	0.243mg	27%
Sodium	849mg	490mg	16%
Starch		37.17g	15%
Calcium	22mg	144mg	12%
Carbs	82.3g	49.42g	11%
Calories	393kcal	266kcal	6%
Polyunsaturated fat	0.685g	1.602g	6%
Vitamin B3	5.714mg	4.78mg	6%
Copper	0.145mg	0.101mg	5%
Vitamin K	4.9µg	0.2µg	4%
Manganese	0.637mg	0.536mg	4%
Fructose		2.43g	3%
Folate	124µg	111µg	3%
Protein	10.5g	8.85g	3%
Vitamin B5	0.39mg	0.536mg	3%
Fats	1.6g	3.33g	3%
Zinc	0.94mg	0.74mg	2%
Phosphorus	113mg	98mg	2%
Saturated fat	0.244g	0.698g	2%
Vitamin E	0.12mg	0.22mg	1%
Choline	19.6mg	14.6mg	1%
Selenium	21.4µg	22µg	1%
Vitamin B1	0.518mg	0.533mg	1%
Monounsaturated fat	0.142g	0.599g	1%
Magnesium	26mg	23mg	1%
Net carbs	79.6g	46.72g	N/A
Potassium	115mg	126mg	0%
Sugar	0.38g	5.67g	N/A
Fiber	2.7g	2.7g	0%
Vitamin B6	0.085mg	0.087mg	0%
Trans fat		0.027g	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%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - ALA		0.166g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A