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.
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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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in vitamins |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
41%
Minerals Daily Need Coverage Score
65%
76%
Comparison summary
Which food contains less Sodium?
Wafer contains less Sodium (difference - 269mg)
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 13)
Which food is cheaper?
Wafer is cheaper (difference - $2.4)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Saltine cracker is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Saltine cracker is lower in Sugar (difference - 37.05g)
Which food is lower in Saturated fat?
Saltine cracker is lower in Saturated fat (difference - 3.997g)
Which food is richer in vitamins?
Saltine cracker is relatively richer in vitamins