Wafer vs. Saltine cracker — In-Depth Nutrition Comparison
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The main differences between wafer and saltine cracker
- Wafer is richer in copper and magnesium, yet saltine cracker is richer in iron, selenium, vitamin B1, vitamin B2, folate, and vitamin B3.
- Daily need coverage for iron for saltine cracker is 46% higher.
- Wafer contains 17 times more saturated fat than saltine cracker. Wafer contains 4.241g of saturated fat, while saltine cracker contains 0.244g.
- Wafer has a lower glycemic index than saltine cracker.
Food types used in this article are Cookies, chocolate wafers and Crackers, saltines, fat-free, low-sodium.
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 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% |
| Contains more IronIron | +92.5% |
| Contains more SeleniumSelenium | +275.4% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.01mg | 7.72mg | 46% |
| Copper | 0.463mg | 0.145mg | 35% |
| Selenium | 5.7µg | 21.4µg | 29% |
| Vitamin B1 | 0.203mg | 0.518mg | 26% |
| Vitamin B2 | 0.266mg | 0.59mg | 25% |
| Polyunsaturated fat | 4.153g | 0.685g | 23% |
| Fats | 14.2g | 1.6g | 19% |
| Folate | 47µg | 124µg | 19% |
| Saturated fat | 4.241g | 0.244g | 18% |
| Vitamin B3 | 2.858mg | 5.714mg | 18% |
| Monounsaturated fat | 4.865g | 0.142g | 12% |
| Sodium | 580mg | 849mg | 12% |
| Protein | 6.6g | 10.5g | 8% |
| Magnesium | 53mg | 26mg | 6% |
| Vitamin E | 0.72mg | 0.12mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Potassium | 210mg | 115mg | 3% |
| Fiber | 3.4g | 2.7g | 3% |
| Vitamin B6 | 0.051mg | 0.085mg | 3% |
| Phosphorus | 132mg | 113mg | 3% |
| Manganese | 0.696mg | 0.637mg | 3% |
| Carbs | 72.7g | 82.3g | 3% |
| Caffeine | 10mg | 0mg | 3% |
| Vitamin K | 2.4µg | 4.9µg | 2% |
| Calories | 433kcal | 393kcal | 2% |
| Zinc | 1.09mg | 0.94mg | 1% |
| Choline | 14.3mg | 19.6mg | 1% |
| Calcium | 31mg | 22mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 79.6g | N/A |
| Sugar | 37.43g | 0.38g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B5 | 0.381mg | 0.39mg | 0% |
| Tryptophan | 0.096mg | 0.138mg | 0% |
| Threonine | 0.22mg | 0.287mg | 0% |
| Isoleucine | 0.261mg | 0.378mg | 0% |
| Leucine | 0.447mg | 0.716mg | 0% |
| Lysine | 0.281mg | 0.29mg | 0% |
| Methionine | 0.105mg | 0.18mg | 0% |
| Phenylalanine | 0.308mg | 0.514mg | 0% |
| Valine | 0.323mg | 0.439mg | 0% |
| Histidine | 0.128mg | 0.224mg | 0% |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
10.5 g
Fats:
1.6 g
Carbs:
82.3 g
Water:
3.4 g
Other:
2.2 g
| Contains more FatsFats | +787.5% |
| Contains more WaterWater | +32.4% |
| Contains more ProteinProtein | +59.1% |
| Contains more CarbsCarbs | +13.2% |
~equal in
Other
~2.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
Saturated fat:
Sat. Fat
0.244 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.685 g
| Contains more Mono. FatMonounsaturated fat | +3326.1% |
| Contains more Poly. FatPolyunsaturated fat | +506.3% |
| Contains less Sat. FatSaturated fat | -94.2% |
