Cheese crackers vs. Saltine cracker — In-Depth Nutrition Comparison

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Differences between cheese crackers and saltine cracker

Cheese crackers have more fats, vitamin B12, vitamin E, phosphorus, and calcium, while saltine cracker has more iron, vitamin B2, selenium, and carbs.
Saltine cracker's daily need coverage for iron is 36% higher.
The amount of saturated fat in saltine cracker is lower.
Cheese crackers have a lower glycemic index. The glycemic index of cheese crackers is 54, while the glycemic index of saltine cracker is 74.

The food types used in this comparison are Crackers, cheese, regular and Crackers, saltines, fat-free, low-sodium.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cheese crackers

Saltine cracker

Contains more CalciumCalcium	+518.2%
Contains more PotassiumPotassium	+35.7%
Contains more ZincZinc	+26.6%
Contains more PhosphorusPhosphorus	+77%

Contains more IronIron	+58.2%
Contains more CopperCopper	+16%
Contains less SodiumSodium	-12.7%
Contains more ManganeseManganese	+13.3%
Contains more SeleniumSelenium	+58.5%

~equal in Magnesium ~26mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cheese crackers

Saltine cracker

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+1725%
Contains more Vitamin B5Vitamin B5	+21%
Contains more Vitamin B6Vitamin B6	+100%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+91.8%
Contains more FolateFolate	+22.6%

Contains more Vitamin B2Vitamin B2

+74.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.518mg

~equal in Vitamin B3 ~5.714mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	10.09g	0.685g	63%
Omega-6 (Linoleic acid)	9.25g		54%
Omega-3 (ALA)	0.715g		45%
Iron	4.88mg	7.72mg	36%
Fats	22.74g	1.6g	33%
Saturated fat	5.288g	0.244g	23%
Starch	52.56g		22%
Vitamin B2	0.338mg	0.59mg	19%
Vitamin E	2.19mg	0.12mg	14%
Selenium	13.5µg	21.4µg	14%
Vitamin B12	0.34µg	0µg	14%
Monounsaturated fat	5.744g	0.142g	14%
Phosphorus	200mg	113mg	12%
Calcium	136mg	22mg	11%
Carbs	59.42g	82.3g	8%
Vitamin B6	0.17mg	0.085mg	7%
Folate	152µg	124µg	7%
Calories	489kcal	393kcal	5%
Sodium	973mg	849mg	5%
Vitamin B1	0.562mg	0.518mg	4%
Vitamin K	9.4µg	4.9µg	4%
Manganese	0.562mg	0.637mg	3%
Fiber	2.3g	2.7g	2%
Copper	0.125mg	0.145mg	2%
Zinc	1.19mg	0.94mg	2%
Vitamin A	17µg	0µg	2%
Vitamin B3	6.113mg	5.714mg	2%
Vitamin B5	0.472mg	0.39mg	2%
Choline	8.7mg	19.6mg	2%
Protein	10.93g	10.5g	1%
Cholesterol	3mg	0mg	1%
Potassium	156mg	115mg	1%
Protein per 100 calories	2.2g	2.7g	N/A
Calories per 10 g protein	447kcal	374kcal	N/A
Weight per 100 calories	20g	25g	N/A
Unsaturated / Saturated Fat ratio	3	3.4	N/A
Net carbs	57.12g	79.6g	N/A
Vitamin D*	1 IU	0 IU	0%
Magnesium	25mg	26mg	0%
Sugar	4.53g	0.38g	N/A
Trans fat	0.542g		N/A
Tryptophan	0.129mg	0.138mg	0%
Threonine	0.295mg	0.287mg	0%
Isoleucine	0.424mg	0.378mg	0%
Leucine	0.744mg	0.716mg	0%
Lysine	0.418mg	0.29mg	0%
Methionine	0.194mg	0.18mg	0%
Phenylalanine	0.49mg	0.514mg	0%
Valine	0.478mg	0.439mg	0%
Histidine	0.245mg	0.224mg	0%
Fructose	0.37g		0%
Omega-3 (EPA)	0.001g	0g	N/A
Omega-3 (DPA)	0.001g	0g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0.001g		N/A
Omega-6 (Eicosadienoic acid)	0.007g		N/A