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  6. Zwieback vs. Cheese crackers

Zwieback vs. Cheese crackers — In-Depth Nutrition Comparison

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Differences between zwieback and cheese crackers

  • Zwieback has more selenium, while cheese crackers have more iron, vitamin B3, vitamin B1, phosphorus, folate, vitamin B12, and calcium.
  • Cheese crackers' daily need coverage for iron is 54% higher.
  • Cheese crackers contain 2 times less selenium than zwieback. Zwieback contains 28.7µg of selenium, while cheese crackers contain 13.5µg.
  • The amount of saturated fat in zwieback is lower.

The food types used in this comparison are Zwieback and Crackers, cheese, regular.

Infographic

Zwieback vs Cheese 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 10% 6% 27% 23% 48% 15% 24% 30% 0% 157%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 41% 14% 183% 42% 32% 86% 127% 73% 74%
Contains more PotassiumPotassium +95.5%
Contains more CopperCopper +16%
Contains less SodiumSodium -76.7%
Contains more SeleniumSelenium +112.6%
Contains more MagnesiumMagnesium +78.6%
Contains more CalciumCalcium +580%
Contains more IronIron +713.3%
Contains more ZincZinc +120.4%
Contains more PhosphorusPhosphorus +263.6%

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 18% 5.3% 49% 0% 52% 55% 25% 32% 19% 0% 2.3% 65%
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% 5.7% 44% 0% 141% 78% 115% 28% 39% 43% 24% 114%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +11.4%
Contains more Vitamin B5Vitamin B5 +13.8%
Contains more Vitamin B1Vitamin B1 +170.2%
Contains more Vitamin B2Vitamin B2 +41.4%
Contains more Vitamin B3Vitamin B3 +363.5%
Contains more Vitamin B6Vitamin B6 +107.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +944.4%
Contains more FolateFolate +74.7%
~equal in Vitamin A ~17µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Zwieback Cheese crackers DV% diff.
Iron 0.6mg 4.88mg 54%
Polyunsaturated fat 2.073g 10.09g 53%
Sodium 227mg 973mg 32%
Vitamin B1 0.208mg 0.562mg 30%
Vitamin B3 1.319mg 6.113mg 30%
Selenium 28.7µg 13.5µg 28%
Manganese 0.562mg 24%
Starch 52.56g 22%
Phosphorus 55mg 200mg 21%
Fats 9.7g 22.74g 20%
Folate 87µg 152µg 16%
Vitamin B12 0µg 0.34µg 14%
Saturated fat 2.525g 5.288g 13%
Calcium 20mg 136mg 12%
Vitamin B2 0.239mg 0.338mg 8%
Vitamin B6 0.082mg 0.17mg 7%
Vitamin K 0.9µg 9.4µg 7%
Vitamin C 5.3mg 0mg 6%
Zinc 0.54mg 1.19mg 6%
Carbs 74.2g 59.42g 5%
Potassium 305mg 156mg 4%
Monounsaturated fat 4.244g 5.744g 4%
Calories 426kcal 489kcal 3%
Magnesium 14mg 25mg 3%
Protein 10.1g 10.93g 2%
Cholesterol 8mg 3mg 2%
Copper 0.145mg 0.125mg 2%
Vitamin E 2.44mg 2.19mg 2%
Fiber 2.5g 2.3g 1%
Vitamin B5 0.537mg 0.472mg 1%
Net carbs 71.7g 57.12g N/A
Vitamin D 0 IU 1 IU 0%
Sugar 12.5g 4.53g N/A
Vitamin A 16µg 17µg 0%
Trans fat 0.012g 0.542g N/A
Choline 10.7mg 8.7mg 0%
Tryptophan 0.129mg 0%
Threonine 0.295mg 0%
Isoleucine 0.424mg 0%
Leucine 0.744mg 0%
Lysine 0.418mg 0%
Methionine 0.194mg 0%
Phenylalanine 0.49mg 0%
Valine 0.478mg 0%
Histidine 0.245mg 0%
Fructose 0.37g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.715g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 9.25g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 10% 74% 5%
Protein: 10.1 g
Fats: 9.7 g
Carbs: 74.2 g
Water: 4.5 g
Other: 1.5 g
11% 23% 59% 4% 3%
Protein: 10.93 g
Fats: 22.74 g
Carbs: 59.42 g
Water: 3.55 g
Other: 3.36 g
Contains more CarbsCarbs +24.9%
Contains more WaterWater +26.8%
Contains more FatsFats +134.4%
Contains more OtherOther +124%
~equal in Protein ~10.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 48% 23%
Saturated fat: Sat. Fat 2.525 g
Monounsaturated fat: Mono. Fat 4.244 g
Polyunsaturated fat: Poly. Fat 2.073 g
25% 27% 48%
Saturated fat: Sat. Fat 5.288 g
Monounsaturated fat: Mono. Fat 5.744 g
Polyunsaturated fat: Poly. Fat 10.09 g
Contains less Sat. FatSaturated fat -52.3%
Contains more Mono. FatMonounsaturated fat +35.3%
Contains more Poly. FatPolyunsaturated fat +386.7%

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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. Zwieback - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171372/nutrients
  2. Cheese crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174975/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.