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  6. Zwieback vs. Saltine cracker

Zwieback vs. Saltine cracker — In-Depth Nutrition Comparison

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The main differences between zwieback and saltine cracker

  • Zwieback is richer in vitamin E and selenium, yet saltine cracker is richer in iron, vitamin B3, vitamin B2, vitamin B1, folate, and phosphorus.
  • Daily need coverage for iron for saltine cracker is 89% higher.
  • Zwieback contains 20 times more vitamin E than saltine cracker. Zwieback contains 2.44mg of vitamin E, while saltine cracker contains 0.12mg.
  • Saltine cracker contains less saturated fat.

Food types used in this article are Zwieback and Crackers, saltines, fat-free, low-sodium.

Infographic

Zwieback vs Saltine cracker 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 19% 6.6% 10% 290% 48% 26% 48% 111% 83% 117%
Contains more PotassiumPotassium +165.2%
Contains less SodiumSodium -73.3%
Contains more SeleniumSelenium +34.1%
Contains more MagnesiumMagnesium +85.7%
Contains more IronIron +1186.7%
Contains more ZincZinc +74.1%
Contains more PhosphorusPhosphorus +105.5%
~equal in Calcium ~22mg
~equal in Copper ~0.145mg

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% 0% 2.4% 0% 130% 136% 107% 23% 20% 0% 12% 93%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1933.3%
Contains more Vitamin B5Vitamin B5 +37.7%
Contains more Vitamin B1Vitamin B1 +149%
Contains more Vitamin B2Vitamin B2 +146.9%
Contains more Vitamin B3Vitamin B3 +333.2%
Contains more Vitamin KVitamin K +444.4%
Contains more FolateFolate +42.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.085mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zwieback Saltine cracker DV% diff.
Iron 0.6mg 7.72mg 89%
Manganese 0.637mg 28%
Sodium 227mg 849mg 27%
Vitamin B2 0.239mg 0.59mg 27%
Vitamin B3 1.319mg 5.714mg 27%
Vitamin B1 0.208mg 0.518mg 26%
Vitamin E 2.44mg 0.12mg 15%
Selenium 28.7µg 21.4µg 13%
Fats 9.7g 1.6g 12%
Saturated fat 2.525g 0.244g 10%
Monounsaturated fat 4.244g 0.142g 10%
Folate 87µg 124µg 9%
Polyunsaturated fat 2.073g 0.685g 9%
Phosphorus 55mg 113mg 8%
Vitamin C 5.3mg 0mg 6%
Potassium 305mg 115mg 6%
Zinc 0.54mg 0.94mg 4%
Carbs 74.2g 82.3g 3%
Cholesterol 8mg 0mg 3%
Magnesium 14mg 26mg 3%
Vitamin B5 0.537mg 0.39mg 3%
Vitamin K 0.9µg 4.9µg 3%
Calories 426kcal 393kcal 2%
Vitamin A 16µg 0µg 2%
Choline 10.7mg 19.6mg 2%
Protein 10.1g 10.5g 1%
Fiber 2.5g 2.7g 1%
Net carbs 71.7g 79.6g N/A
Calcium 20mg 22mg 0%
Sugar 12.5g 0.38g N/A
Copper 0.145mg 0.145mg 0%
Vitamin B6 0.082mg 0.085mg 0%
Trans fat 0.012g 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%

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% 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 +506.3%
Contains more WaterWater +32.4%
Contains more CarbsCarbs +10.9%
Contains more OtherOther +46.7%
~equal in Protein ~10.5g

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
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 +2888.7%
Contains more Poly. FatPolyunsaturated fat +202.6%
Contains less Sat. FatSaturated fat -90.3%

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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. 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.