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  6. White bread vs. Saltine cracker

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

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What are the main differences between white bread and saltine cracker?

  • White bread is richer in calcium and polyunsaturated fat, while saltine cracker is higher in iron, vitamin B2, and vitamin B3.
  • Saltine cracker's daily need coverage for iron is 51% higher.
  • Saltine cracker has 15 times less sugar than white bread. White bread has 5.67g of sugar, while saltine cracker has 0.38g.

We used Bread, white, commercially prepared (includes soft bread crumbs) and Crackers, saltines, fat-free, low-sodium types in this comparison.

Infographic

White bread vs Saltine cracker 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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%
Contains more CalciumCalcium +554.5%
Contains less SodiumSodium -42.3%
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%
~equal in Potassium ~115mg
~equal in Selenium ~21.4µg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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% 2.4% 0% 130% 136% 107% 23% 20% 0% 12% 93% 11%
Contains more Vitamin EVitamin E +83.3%
Contains more Vitamin B5Vitamin B5 +37.4%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.518mg
~equal in Vitamin B6 ~0.085mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 g
Contains more FatsFats +108.1%
Contains more WaterWater +971.2%
Contains more ProteinProtein +18.6%
Contains more CarbsCarbs +66.5%
Contains more OtherOther +11.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
23% 13% 64%
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 +321.8%
Contains more Poly. FatPolyunsaturated fat +133.9%
Contains less Sat. FatSaturated fat -65%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/nutrients
  2. Saltine cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/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.