Crackers vs. Rye bread — In-Depth Nutrition Comparison

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How are crackers and rye bread different?

Crackers are higher in vitamin K, vitamin E, phosphorus, iron, and vitamin B2; however, rye bread is richer in selenium, manganese, fiber, and copper.
Daily need coverage for vitamin K for crackers is 57% higher.
Crackers contain 9 times more vitamin E than rye bread. While crackers contain 3.03mg of vitamin E, rye bread contains only 0.33mg.
Rye bread has less saturated fat.

Crackers, standard snack-type, regular and Bread, rye are the varieties used in this article.

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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.

Crackers

Rye bread

Contains more CalciumCalcium	+64.4%
Contains more IronIron	+42.4%
Contains more PhosphorusPhosphorus	+98.4%

Contains more MagnesiumMagnesium	+122.2%
Contains more PotassiumPotassium	+40.7%
Contains more CopperCopper	+78.8%
Contains more ZincZinc	+132.7%
Contains less SodiumSodium	-16.9%
Contains more ManganeseManganese	+67.8%
Contains more SeleniumSelenium	+361.2%

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.

Crackers

Rye bread

Contains more Vitamin EVitamin E	+818.2%
Contains more Vitamin B2Vitamin B2	+36.1%
Contains more Vitamin B3Vitamin B3	+14.4%
Contains more Vitamin KVitamin K	+5675%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B6Vitamin B6	+19%
Contains more FolateFolate	+19.6%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.434mg

~equal in Vitamin B5 ~0.44mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	13.137g	0.799g	82%
Vitamin K	69.3µg	1.2µg	57%
Selenium	6.7µg	30.9µg	44%
Fats	26.43g	3.3g	36%
Saturated fat	5.562g	0.626g	22%
Starch	49.69g		20%
Phosphorus	248mg	125mg	18%
Vitamin E	3.03mg	0.33mg	18%
Iron	4.03mg	2.83mg	15%
Fiber	2.3g	5.8g	14%
Manganese	0.491mg	0.824mg	14%
Calories	510kcal	259kcal	13%
Monounsaturated fat	6.553g	1.311g	13%
Copper	0.104mg	0.186mg	9%
Vitamin B2	0.456mg	0.335mg	9%
Zinc	0.49mg	1.14mg	6%
Magnesium	18mg	40mg	5%
Calcium	120mg	73mg	5%
Sodium	726mg	603mg	5%
Folate	92µg	110µg	5%
Protein	6.64g	8.5g	4%
Carbs	61.3g	48.3g	4%
Vitamin B3	4.352mg	3.805mg	3%
Vitamin B1	0.416mg	0.434mg	2%
Potassium	118mg	166mg	1%
Vitamin B6	0.063mg	0.075mg	1%
Choline	9.6mg	14.6mg	1%
Protein per 100 calories	1.3g	3.3g	N/A
Calories per 10 g protein	768kcal	305kcal	N/A
Weight per 100 calories	20g	39g	N/A
Unsaturated / Saturated Fat ratio	3.5	3.4	N/A
Vitamin C	0mg	0.4mg	0%
Net carbs	59g	42.5g	N/A
Sugar	8.18g	3.85g	N/A
Vitamin B5	0.417mg	0.44mg	0%
Trans fat	1.076g		N/A
Tryptophan	0.084mg	0.096mg	0%
Threonine	0.193mg	0.255mg	0%
Isoleucine	0.246mg	0.319mg	0%
Leucine	0.471mg	0.579mg	0%
Lysine	0.103mg	0.233mg	0%
Methionine	0.112mg	0.139mg	0%
Phenylalanine	0.331mg	0.411mg	0%
Valine	0.294mg	0.379mg	0%
Histidine	0.145mg	0.182mg	0%
Fructose	0.29g		0%
Omega-3 - ALA	1.485g		N/A
Omega-6 - Gamma-linoleic acid	0.062g		N/A
Omega-6 - Eicosadienoic acid	0.009g		N/A
Omega-6 - Linoleic acid	11.48g		N/A