Rye bread vs. Crackers — In-Depth Nutrition Comparison

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How are rye bread and crackers different?

Rye bread is higher in selenium, manganese, fiber, and copper; however, crackers are richer in vitamin K, vitamin E, phosphorus, iron, and vitamin B2.
Daily need coverage for vitamin K for crackers is 57% higher.
Rye bread contains 5 times more selenium than crackers. While rye bread contains 30.9µg of selenium, crackers contain only 6.7µg.
Rye bread has less saturated fat.

Bread, rye and Crackers, standard snack-type, regular 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.

Rye bread

Crackers

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%

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

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.

Rye bread

Crackers

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

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%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.416mg

~equal in Vitamin B5 ~0.417mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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