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  6. Egg bread vs. Saltine cracker

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

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The main differences between egg bread and saltine cracker

  • Egg bread is richer in selenium, choline, calcium, vitamin A, and fats, yet saltine cracker is richer in iron, vitamin B2, and carbs.
  • Daily need coverage for iron for saltine cracker is 59% higher.

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

Infographic

Egg bread vs Saltine cracker infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 28% 10% 114% 54% 22% 45% 50% 65% 164%
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 +322.7%
Contains more CopperCopper +11.7%
Contains less SodiumSodium -55.2%
Contains more SeleniumSelenium +40.7%
Contains more MagnesiumMagnesium +36.8%
Contains more IronIron +153.9%
Contains more ZincZinc +19%
Contains more ManganeseManganese +27.4%
~equal in Potassium ~115mg
~equal in Phosphorus ~113mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 6% 21% 5.2% 110% 101% 91% 17% 15% 13% 2.3% 79%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 2.4% 130% 136% 107% 23% 20% 0% 12% 93%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +18.3%
Contains more Vitamin B2Vitamin B2 +35.3%
Contains more Vitamin B3Vitamin B3 +17.9%
Contains more Vitamin B5Vitamin B5 +38.3%
Contains more Vitamin B6Vitamin B6 +32.8%
Contains more Vitamin KVitamin K +444.4%
Contains more FolateFolate +18.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg bread Saltine cracker DV% diff.
Iron 3.04mg 7.72mg 59%
Sodium 380mg 849mg 20%
Cholesterol 51mg 0mg 17%
Selenium 30.1µg 21.4µg 16%
Carbs 47.8g 82.3g 12%
Vitamin B2 0.436mg 0.59mg 12%
Choline 84.3mg 19.6mg 12%
Fats 6g 1.6g 7%
Calcium 93mg 22mg 7%
Vitamin A 63µg 0µg 7%
Vitamin B1 0.438mg 0.518mg 7%
Manganese 0.5mg 0.637mg 6%
Saturated fat 1.593g 0.244g 6%
Calories 287kcal 393kcal 5%
Vitamin B3 4.848mg 5.714mg 5%
Folate 105µg 124µg 5%
Monounsaturated fat 2.302g 0.142g 5%
Vitamin B12 0.1µg 0µg 4%
Vitamin K 0.9µg 4.9µg 3%
Polyunsaturated fat 1.106g 0.685g 3%
Protein 9.5g 10.5g 2%
Vitamin D* 16 IU 0 IU 2%
Vitamin D 0.4µg 0µg 2%
Magnesium 19mg 26mg 2%
Fiber 2.3g 2.7g 2%
Copper 0.162mg 0.145mg 2%
Vitamin B5 0.282mg 0.39mg 2%
Vitamin B6 0.064mg 0.085mg 2%
Zinc 0.79mg 0.94mg 1%
Phosphorus 106mg 113mg 1%
Vitamin E 0.26mg 0.12mg 1%
Protein per 100 calories 3.3g 2.7g N/A
Calories per 10 g protein 302kcal 374kcal N/A
Weight per 100 calories 35g 25g N/A
Unsaturated / Saturated Fat ratio 2.1 3.4 N/A
Net carbs 45.5g 79.6g N/A
Potassium 115mg 115mg 0%
Sugar 1.78g 0.38g N/A
Tryptophan 0.112mg 0.138mg 0%
Threonine 0.306mg 0.287mg 0%
Isoleucine 0.394mg 0.378mg 0%
Leucine 0.692mg 0.716mg 0%
Lysine 0.311mg 0.29mg 0%
Methionine 0.189mg 0.18mg 0%
Phenylalanine 0.475mg 0.514mg 0%
Valine 0.443mg 0.439mg 0%
Histidine 0.21mg 0.224mg 0%
Omega-3 (EPA) 0.001g 0g N/A
Omega-3 (DHA) 0.012g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 6% 48% 35% 2%
Protein: 9.5 g
Fats: 6 g
Carbs: 47.8 g
Water: 34.7 g
Other: 2 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 +275%
Contains more WaterWater +920.6%
Contains more ProteinProtein +10.5%
Contains more CarbsCarbs +72.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 46% 22%
Saturated fat: Sat. Fat 1.593 g
Monounsaturated fat: Mono. Fat 2.302 g
Polyunsaturated fat: Poly. Fat 1.106 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 +1521.1%
Contains more Poly. FatPolyunsaturated fat +61.5%
Contains less Sat. FatSaturated fat -84.7%

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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. Egg bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172673/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.