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Table salt vs. Crackers — In-Depth Nutrition Comparison

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What are the main differences between table salt and crackers?

  • Crackers have more vitamin K, iron, phosphorus, vitamin B2, vitamin B1, vitamin B3, folate, and vitamin E than table salt.
  • Table salt's daily need coverage for sodium is 1654% higher.
  • Crackers are lower in sodium.
  • Crackers have a higher glycemic index (63) than table salt (0).

We used Salt, table and Crackers, standard snack-type, regular types in this comparison.

Infographic

Table salt vs Crackers 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +1700%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +1375%
Contains more IronIron +1121.2%
Contains more CopperCopper +246.7%
Contains more ZincZinc +390%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +391%
Contains more SeleniumSelenium +6600%

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 Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 Choline Choline 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more OtherOther +3908%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +1470%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Table salt Crackers
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Table salt Crackers DV% diff.
Sodium 38758mg 726mg 1654%
Polyunsaturated fat 0g 13.137g 88%
Vitamin K 0µg 69.3µg 58%
Iron 0.33mg 4.03mg 46%
Fats 0g 26.43g 41%
Vitamin B2 0mg 0.456mg 35%
Vitamin B1 0mg 0.416mg 35%
Phosphorus 0mg 248mg 35%
Vitamin B3 0mg 4.352mg 27%
Calories 0kcal 510kcal 26%
Saturated fat 0g 5.562g 25%
Folate 0µg 92µg 23%
Starch 49.69g 20%
Vitamin E 0mg 3.03mg 20%
Carbs 0g 61.3g 20%
Manganese 0.1mg 0.491mg 17%
Monounsaturated fat 0g 6.553g 16%
Protein 0g 6.64g 13%
Selenium 0.1µg 6.7µg 12%
Calcium 24mg 120mg 10%
Fiber 0g 2.3g 9%
Vitamin B5 0mg 0.417mg 8%
Copper 0.03mg 0.104mg 8%
Vitamin B6 0mg 0.063mg 5%
Zinc 0.1mg 0.49mg 4%
Magnesium 1mg 18mg 4%
Potassium 8mg 118mg 3%
Choline 0mg 9.6mg 2%
Net carbs 0g 59g N/A
Sugar 0g 8.18g N/A
Trans fat 0g 1.076g N/A
Tryptophan 0mg 0.084mg 0%
Threonine 0mg 0.193mg 0%
Isoleucine 0mg 0.246mg 0%
Leucine 0mg 0.471mg 0%
Lysine 0mg 0.103mg 0%
Methionine 0mg 0.112mg 0%
Phenylalanine 0mg 0.331mg 0%
Valine 0mg 0.294mg 0%
Histidine 0mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Table salt Crackers
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
0%
Table salt
49%
Crackers
Minerals Daily Need Coverage Score
510%
Table salt
56%
Crackers

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 8.18g)
Which food is lower in Saturated fat?
Table salt
Table salt is lower in Saturated fat (difference - 5.562g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 63)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $2.3)
Which food contains less Sodium?
Crackers
Crackers contains less Sodium (difference - 38032mg)
Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
Which food is richer in vitamins?
Crackers
Crackers is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/nutrients
  2. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.