Rye bread vs. Cheese crackers — In-Depth Nutrition Comparison

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The main differences between rye bread and cheese crackers

Rye bread has more selenium, fiber, and manganese; however, cheese crackers have more fats, iron, vitamin B3, vitamin B12, and vitamin E.
Daily need coverage for selenium for rye bread is 32% higher.
Cheese crackers have 3 times less fiber than rye bread. Rye bread has 5.8g of fiber, while cheese crackers have 2.3g.
Rye bread is lower in sodium.

Food types used in this article are Bread, rye and Crackers, cheese, regular.

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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.

Rye bread

Cheese crackers

Contains more MagnesiumMagnesium	+60%
Contains more CopperCopper	+48.8%
Contains less SodiumSodium	-38%
Contains more ManganeseManganese	+46.6%
Contains more SeleniumSelenium	+128.9%

Contains more CalciumCalcium	+86.3%
Contains more IronIron	+72.4%
Contains more PhosphorusPhosphorus	+60%

~equal in Potassium ~156mg

~equal in Zinc ~1.19mg

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.

Rye bread

Cheese crackers

Contains more Vitamin CVitamin C

+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+563.6%
Contains more Vitamin B1Vitamin B1	+29.5%
Contains more Vitamin B3Vitamin B3	+60.7%
Contains more Vitamin B6Vitamin B6	+126.7%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+683.3%
Contains more FolateFolate	+38.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.338mg

~equal in Vitamin B5 ~0.472mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.799g	10.09g	62%
Omega-6 (Linoleic acid)		9.25g	54%
Omega-3 (ALA)		0.715g	45%
Selenium	30.9µg	13.5µg	32%
Fats	3.3g	22.74g	30%
Iron	2.83mg	4.88mg	26%
Starch		52.56g	22%
Saturated fat	0.626g	5.288g	21%
Sodium	603mg	973mg	16%
Fiber	5.8g	2.3g	14%
Vitamin B3	3.805mg	6.113mg	14%
Vitamin B12	0µg	0.34µg	14%
Calories	259kcal	489kcal	12%
Vitamin E	0.33mg	2.19mg	12%
Phosphorus	125mg	200mg	11%
Manganese	0.824mg	0.562mg	11%
Vitamin B1	0.434mg	0.562mg	11%
Folate	110µg	152µg	11%
Monounsaturated fat	1.311g	5.744g	11%
Copper	0.186mg	0.125mg	7%
Vitamin B6	0.075mg	0.17mg	7%
Vitamin K	1.2µg	9.4µg	7%
Calcium	73mg	136mg	6%
Protein	8.5g	10.93g	5%
Carbs	48.3g	59.42g	4%
Magnesium	40mg	25mg	4%
Vitamin A	0µg	17µg	2%
Cholesterol	0mg	3mg	1%
Vitamin B5	0.44mg	0.472mg	1%
Choline	14.6mg	8.7mg	1%
Protein per 100 calories	3.3g	2.2g	N/A
Calories per 10 g protein	305kcal	447kcal	N/A
Weight per 100 calories	39g	20g	N/A
Unsaturated / Saturated Fat ratio	3.4	3	N/A
Vitamin C	0.4mg	0mg	0%
Net carbs	42.5g	57.12g	N/A
Vitamin D*	0 IU	1 IU	0%
Potassium	166mg	156mg	0%
Sugar	3.85g	4.53g	N/A
Zinc	1.14mg	1.19mg	0%
Vitamin B2	0.335mg	0.338mg	0%
Trans fat		0.542g	N/A
Tryptophan	0.096mg	0.129mg	0%
Threonine	0.255mg	0.295mg	0%
Isoleucine	0.319mg	0.424mg	0%
Leucine	0.579mg	0.744mg	0%
Lysine	0.233mg	0.418mg	0%
Methionine	0.139mg	0.194mg	0%
Phenylalanine	0.411mg	0.49mg	0%
Valine	0.379mg	0.478mg	0%
Histidine	0.182mg	0.245mg	0%
Fructose		0.37g	0%
Omega-3 (EPA)	0g	0.001g	N/A
Omega-3 (DPA)	0g	0.001g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.001g	N/A
Omega-6 (Eicosadienoic acid)		0.007g	N/A