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, and fiber; however, crackers are richer in vitamin K, fats, 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

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

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

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

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.
Omega-3 (ALA)		1.485g	93%
Polyunsaturated fat	0.799g	13.137g	82%
Omega-6 (Linoleic acid)		11.48g	68%
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-6 (Gamma-linolenic acid)		0.062g	N/A
Omega-6 (Eicosadienoic acid)		0.009g	N/A