Graham cracker vs. Saltine cracker — In-Depth Nutrition Comparison

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Significant differences between graham cracker and saltine cracker

Graham cracker has more manganese, fats, phosphorus, and vitamin E; however, saltine cracker is richer in iron, selenium, vitamin B1, vitamin B2, and protein.
Saltine cracker covers your daily iron needs 49% more than graham cracker.
Saltine cracker has 13 times less vitamin E than graham cracker. Graham cracker has 1.51mg of vitamin E, while saltine cracker has 0.12mg.
Graham cracker contains less sodium.

Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) 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.

Graham cracker

Saltine cracker

Contains more MagnesiumMagnesium	+53.8%
Contains more CalciumCalcium	+250%
Contains more PotassiumPotassium	+47.8%
Contains more CopperCopper	+17.2%
Contains more PhosphorusPhosphorus	+63.7%
Contains less SodiumSodium	-45.9%
Contains more ManganeseManganese	+60%

Contains more IronIron	+104.2%
Contains more SeleniumSelenium	+239.7%

~equal in Zinc ~0.94mg

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.

Graham cracker

Saltine cracker

Contains more Vitamin EVitamin E	+1158.3%
Contains more Vitamin B6Vitamin B6	+83.5%
Contains more Vitamin KVitamin K	+191.8%

Contains more Vitamin B1Vitamin B1	+95.5%
Contains more Vitamin B2Vitamin B2	+86.1%
Contains more Vitamin B3Vitamin B3	+28.7%
Contains more FolateFolate	+36.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B5 ~0.39mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	3.78mg	7.72mg	49%
Omega-3 (ALA)	0.599g		37%
Polyunsaturated fat	5.388g	0.685g	31%
Omega-6 (Linoleic acid)	4.735g		28%
Selenium	6.3µg	21.4µg	27%
Vitamin B1	0.265mg	0.518mg	21%
Vitamin B2	0.317mg	0.59mg	21%
Starch	46.56g		19%
Sodium	459mg	849mg	17%
Manganese	1.019mg	0.637mg	17%
Fats	10.6g	1.6g	14%
Phosphorus	185mg	113mg	10%
Vitamin E	1.51mg	0.12mg	9%
Protein	6.69g	10.5g	8%
Vitamin B3	4.439mg	5.714mg	8%
Vitamin K	14.3µg	4.9µg	8%
Folate	91µg	124µg	8%
Calcium	77mg	22mg	6%
Saturated fat	1.633g	0.244g	6%
Monounsaturated fat	2.509g	0.142g	6%
Vitamin B6	0.156mg	0.085mg	5%
Magnesium	40mg	26mg	3%
Fiber	3.4g	2.7g	3%
Copper	0.17mg	0.145mg	3%
Calories	430kcal	393kcal	2%
Carbs	77.66g	82.3g	2%
Potassium	170mg	115mg	2%
Choline	5.9mg	19.6mg	2%
Vitamin B5	0.42mg	0.39mg	1%
Fructose	0.99g		1%
Protein per 100 calories	1.6g	2.7g	N/A
Calories per 10 g protein	643kcal	374kcal	N/A
Weight per 100 calories	23g	25g	N/A
Unsaturated / Saturated Fat ratio	4.8	3.4	N/A
Net carbs	74.26g	79.6g	N/A
Sugar	24.85g	0.38g	N/A
Zinc	0.96mg	0.94mg	0%
Trans fat	0.055g		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%
Omega-6 (Gamma-linolenic acid)	0.024g		N/A
Omega-6 (Eicosadienoic acid)	0.004g		N/A