White bread vs. Crackers — In-Depth Nutrition Comparison
Compare
How are white bread and crackers different?
- White bread has more selenium, vitamin B1, and protein; however, crackers are richer in vitamin K, fats, phosphorus, vitamin E, and vitamin B2.
- Crackers cover your daily need for vitamin K 58% more than white bread.
- White bread has 3 times more selenium than crackers. White bread has 22µg of selenium, while crackers have 6.7µg.
- White bread contains less sodium.
Bread, white, commercially prepared (includes soft bread crumbs) and Crackers, standard snack-type, regular types were used in this article.
Infographic
Infographic link
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.
| Contains more MagnesiumMagnesium | +27.8% |
| Contains more CalciumCalcium | +20% |
| Contains more ZincZinc | +51% |
| Contains less SodiumSodium | -32.5% |
| Contains more SeleniumSelenium | +228.4% |
| Contains more IronIron | +11.6% |
| Contains more PhosphorusPhosphorus | +153.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +28.1% |
| Contains more Vitamin B5Vitamin B5 | +28.5% |
| Contains more Vitamin B6Vitamin B6 | +38.1% |
| Contains more FolateFolate | +20.7% |
| Contains more Vitamin EVitamin E | +1277.3% |
| Contains more Vitamin B2Vitamin B2 | +87.7% |
| Contains more Vitamin KVitamin K | +34550% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Omega-3 (ALA) | 0.166g | 1.485g | 82% |
| Polyunsaturated fat | 1.602g | 13.137g | 77% |
| Omega-6 (Linoleic acid) | 11.48g | 68% | |
| Vitamin K | 0.2µg | 69.3µg | 58% |
| Fats | 3.33g | 26.43g | 36% |
| Selenium | 22µg | 6.7µg | 28% |
| Saturated fat | 0.698g | 5.562g | 22% |
| Phosphorus | 98mg | 248mg | 21% |
| Vitamin E | 0.22mg | 3.03mg | 19% |
| Vitamin B2 | 0.243mg | 0.456mg | 16% |
| Monounsaturated fat | 0.599g | 6.553g | 15% |
| Calories | 266kcal | 510kcal | 12% |
| Sodium | 490mg | 726mg | 10% |
| Vitamin B1 | 0.533mg | 0.416mg | 10% |
| Iron | 3.61mg | 4.03mg | 5% |
| Starch | 37.17g | 49.69g | 5% |
| Folate | 111µg | 92µg | 5% |
| Protein | 8.85g | 6.64g | 4% |
| Carbs | 49.42g | 61.3g | 4% |
| Vitamin B3 | 4.78mg | 4.352mg | 3% |
| Fructose | 2.43g | 0.29g | 3% |
| Calcium | 144mg | 120mg | 2% |
| Fiber | 2.7g | 2.3g | 2% |
| Zinc | 0.74mg | 0.49mg | 2% |
| Manganese | 0.536mg | 0.491mg | 2% |
| Vitamin B5 | 0.536mg | 0.417mg | 2% |
| Vitamin B6 | 0.087mg | 0.063mg | 2% |
| Magnesium | 23mg | 18mg | 1% |
| Choline | 14.6mg | 9.6mg | 1% |
| Protein per 100 calories | 3.3g | 1.3g | N/A |
| Calories per 10 g protein | 301kcal | 768kcal | N/A |
| Weight per 100 calories | 38g | 20g | N/A |
| Unsaturated / Saturated Fat ratio | 3.2 | 3.5 | N/A |
| Net carbs | 46.72g | 59g | N/A |
| Potassium | 126mg | 118mg | 0% |
| Sugar | 5.67g | 8.18g | N/A |
| Copper | 0.101mg | 0.104mg | 0% |
| Trans fat | 0.027g | 1.076g | N/A |
| Tryptophan | 0.084mg | 0% | |
| Threonine | 0.193mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.471mg | 0% | |
| Lysine | 0.103mg | 0% | |
| Methionine | 0.112mg | 0% | |
| Phenylalanine | 0.331mg | 0% | |
| Valine | 0.294mg | 0% | |
| Histidine | 0.145mg | 0% | |
| Omega-3 (EPA) | 0.001g | 0g | N/A |
| Omega-6 (Gamma-linolenic acid) | 0g | 0.062g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.002g | 0.009g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
| Contains more ProteinProtein | +33.3% |
| Contains more WaterWater | +1059.9% |
| Contains more FatsFats | +693.7% |
| Contains more CarbsCarbs | +24% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
Saturated fat:
Sat. Fat
5.562 g
Monounsaturated fat:
Mono. Fat
6.553 g
Polyunsaturated fat:
Poly. Fat
13.137 g
| Contains less Sat. FatSaturated fat | -87.5% |
| Contains more Mono. FatMonounsaturated fat | +994% |
| Contains more Poly. FatPolyunsaturated fat | +720% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
Starch:
49.69 g
Sucrose:
6.95 g
Glucose:
0.47 g
Fructose:
0.29 g
Lactose:
0 g
Maltose:
0.48 g
Galactose:
0 g
| Contains more GlucoseGlucose | +234% |
| Contains more FructoseFructose | +737.9% |
| Contains more MaltoseMaltose | +247.9% |
| Contains more StarchStarch | +33.7% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
