Wafer vs. Saltine cracker — In-Depth Nutrition Comparison

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The main differences between wafer and saltine cracker

Wafer is richer in copper and fats, yet saltine cracker is richer in iron, selenium, vitamin B1, vitamin B2, folate, and vitamin B3.
Daily need coverage for iron for saltine cracker is 46% higher.
Wafer contains 17 times more saturated fat than saltine cracker. Wafer contains 4.241g of saturated fat, while saltine cracker contains 0.244g.
Wafer has a lower glycemic index than saltine cracker.

Food types used in this article are Cookies, chocolate wafers 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.

Wafer

Saltine cracker

Contains more MagnesiumMagnesium	+103.8%
Contains more CalciumCalcium	+40.9%
Contains more PotassiumPotassium	+82.6%
Contains more CopperCopper	+219.3%
Contains more ZincZinc	+16%
Contains more PhosphorusPhosphorus	+16.8%
Contains less SodiumSodium	-31.7%

Contains more IronIron	+92.5%
Contains more SeleniumSelenium	+275.4%

~equal in Manganese ~0.637mg

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.

Wafer

Saltine cracker

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+500%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin B1Vitamin B1	+155.2%
Contains more Vitamin B2Vitamin B2	+121.8%
Contains more Vitamin B3Vitamin B3	+99.9%
Contains more Vitamin B6Vitamin B6	+66.7%
Contains more Vitamin KVitamin K	+104.2%
Contains more FolateFolate	+163.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.39mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	4.01mg	7.72mg	46%
Copper	0.463mg	0.145mg	35%
Selenium	5.7µg	21.4µg	29%
Vitamin B1	0.203mg	0.518mg	26%
Vitamin B2	0.266mg	0.59mg	25%
Polyunsaturated fat	4.153g	0.685g	23%
Fats	14.2g	1.6g	19%
Folate	47µg	124µg	19%
Vitamin B3	2.858mg	5.714mg	18%
Saturated fat	4.241g	0.244g	18%
Sodium	580mg	849mg	12%
Monounsaturated fat	4.865g	0.142g	12%
Protein	6.6g	10.5g	8%
Magnesium	53mg	26mg	6%
Vitamin E	0.72mg	0.12mg	4%
Vitamin B12	0.09µg	0µg	4%
Carbs	72.7g	82.3g	3%
Potassium	210mg	115mg	3%
Fiber	3.4g	2.7g	3%
Phosphorus	132mg	113mg	3%
Manganese	0.696mg	0.637mg	3%
Vitamin B6	0.051mg	0.085mg	3%
Caffeine	10mg	0mg	3%
Calories	433kcal	393kcal	2%
Vitamin K	2.4µg	4.9µg	2%
Cholesterol	2mg	0mg	1%
Calcium	31mg	22mg	1%
Zinc	1.09mg	0.94mg	1%
Choline	14.3mg	19.6mg	1%
Protein per 100 calories	1.5g	2.7g	N/A
Calories per 10 g protein	656kcal	374kcal	N/A
Weight per 100 calories	23g	25g	N/A
Unsaturated / Saturated Fat ratio	2.1	3.4	N/A
Net carbs	69.3g	79.6g	N/A
Sugar	37.43g	0.38g	N/A
Vitamin A	3µg	0µg	0%
Vitamin B5	0.381mg	0.39mg	0%
Tryptophan	0.096mg	0.138mg	0%
Threonine	0.22mg	0.287mg	0%
Isoleucine	0.261mg	0.378mg	0%
Leucine	0.447mg	0.716mg	0%
Lysine	0.281mg	0.29mg	0%
Methionine	0.105mg	0.18mg	0%
Phenylalanine	0.308mg	0.514mg	0%
Valine	0.323mg	0.439mg	0%
Histidine	0.128mg	0.224mg	0%
Omega-3 (EPA)	0.003g	0g	N/A
Omega-3 (DHA)	0.002g	0g	N/A