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  6. Saltine cracker vs. Zwieback

Saltine cracker vs. Zwieback — In-Depth Nutrition Comparison

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The main differences between saltine cracker and zwieback

  • Saltine cracker is richer in iron, vitamin B3, vitamin B2, vitamin B1, folate, and phosphorus, yet zwieback is richer in vitamin E and selenium.
  • Daily need coverage for iron for saltine cracker is 89% higher.
  • Saltine cracker contains 4 times more vitamin B3 than zwieback. Saltine cracker contains 5.714mg of vitamin B3, while zwieback contains 1.319mg.
  • Zwieback contains less sodium.

Food types used in this article are Crackers, saltines, fat-free, low-sodium and Zwieback.

Infographic

Saltine cracker vs Zwieback 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.
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 10% 6% 27% 23% 48% 15% 24% 30% 0% 157%
Contains more MagnesiumMagnesium +85.7%
Contains more IronIron +1186.7%
Contains more ZincZinc +74.1%
Contains more PhosphorusPhosphorus +105.5%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +165.2%
Contains less SodiumSodium -73.3%
Contains more SeleniumSelenium +34.1%
~equal in Calcium ~20mg
~equal in Copper ~0.145mg

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 0% 0% 2.4% 0% 130% 136% 107% 23% 20% 0% 12% 93%
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 18% 5.3% 49% 0% 52% 55% 25% 32% 19% 0% 2.3% 65%
Contains more Vitamin B1Vitamin B1 +149%
Contains more Vitamin B2Vitamin B2 +146.9%
Contains more Vitamin B3Vitamin B3 +333.2%
Contains more Vitamin KVitamin K +444.4%
Contains more FolateFolate +42.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1933.3%
Contains more Vitamin B5Vitamin B5 +37.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.082mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Saltine cracker Zwieback DV% diff.
Iron 7.72mg 0.6mg 89%
Manganese 0.637mg 28%
Sodium 849mg 227mg 27%
Vitamin B2 0.59mg 0.239mg 27%
Vitamin B3 5.714mg 1.319mg 27%
Vitamin B1 0.518mg 0.208mg 26%
Vitamin E 0.12mg 2.44mg 15%
Selenium 21.4µg 28.7µg 13%
Fats 1.6g 9.7g 12%
Saturated fat 0.244g 2.525g 10%
Monounsaturated fat 0.142g 4.244g 10%
Folate 124µg 87µg 9%
Polyunsaturated fat 0.685g 2.073g 9%
Phosphorus 113mg 55mg 8%
Vitamin C 0mg 5.3mg 6%
Potassium 115mg 305mg 6%
Zinc 0.94mg 0.54mg 4%
Carbs 82.3g 74.2g 3%
Cholesterol 0mg 8mg 3%
Magnesium 26mg 14mg 3%
Vitamin B5 0.39mg 0.537mg 3%
Vitamin K 4.9µg 0.9µg 3%
Calories 393kcal 426kcal 2%
Vitamin A 0µg 16µg 2%
Choline 19.6mg 10.7mg 2%
Protein 10.5g 10.1g 1%
Fiber 2.7g 2.5g 1%
Net carbs 79.6g 71.7g N/A
Calcium 22mg 20mg 0%
Sugar 0.38g 12.5g N/A
Copper 0.145mg 0.145mg 0%
Vitamin B6 0.085mg 0.082mg 0%
Trans fat 0.012g 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
10% 10% 74% 5%
Protein: 10.1 g
Fats: 9.7 g
Carbs: 74.2 g
Water: 4.5 g
Other: 1.5 g
Contains more OtherOther +46.7%
Contains more FatsFats +506.3%
Contains more WaterWater +32.4%
~equal in Protein ~10.1g
~equal in Carbs ~74.2g

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
29% 48% 23%
Saturated fat: Sat. Fat 2.525 g
Monounsaturated fat: Mono. Fat 4.244 g
Polyunsaturated fat: Poly. Fat 2.073 g
Contains less Sat. FatSaturated fat -90.3%
Contains more Mono. FatMonounsaturated fat +2888.7%
Contains more Poly. FatPolyunsaturated fat +202.6%

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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
  2. Zwieback - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171372/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.