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During breakfast or snacks, you might often encounter this dilema: should I eat some crackers or a couple slices of bread? Beyond personal preferences, if the decision is based on calories, the first thing you should do is check the food labels, since there are different types of crackers and bread. It is also important to think about what you’re combining bread or cracers with; a low-calorie jam can make the difference compared to a regular version. 

The Scale in Favor of Bread
If we compare soda crackers or regular crackers with french bread, which is one of its classic varieties, many will be surprised to find that bread has fewer calories and virtually no fat.
A 100-gram serving of french bread (3.53 lb) adds up 289 calories and 56.44 grams of carbohydrates, but only 1.83 grams of fat. While a soda cracker without salt has 421 calories, 74 grams of carbohydrates, and 9 grams of fat.
Other crackers are less caloric. For example, rye crackers have, depending on the brand, 334 and 366 calories per 100 grams, about 80 grams of carbohydrates, and between 0.90 and 1.30 grams of fat.
Another option are toasted crackers: 407 calories, 7.20 grams of fat, and 72.30 grams of carbohydrates.

Better than Bread
Those who need the smell of fresh toasts to wake up each morning have different options to choose from. Here are the best bread options, according to NewCalorieCounter’s, a web-based calorie counter of the USDA. Nutrition facts are estimated based on 100-gram servings. Although it differs depending on the type of bread, a slice is estimated to weigh between 25 and 30 grams, so 100 grams is equivalent to slightly more than 3 slices of bread.
• Bread sticks: they have 412 calories, 9.50 grams of fat, and 68.40 grams of carbohydrates.
• Whole grain toasts: 306 calories, 4.07 grams of fat, and 51.16 grams of carbohydrates.
• White bread toasts: 293 calories, 4 grams of fat, and 54.40 grams of carbohydrates.
• Rye bread toasts: 284 calories, 3.60 grams of fat, and 53.10 grams of carbohydrates.
• Whole grain rye bread: 275 calories, 3.40 grams of fat, and 52.20 grams of carbohydrates.

For some nutritionists, bread has two advantages over crackers: it provides satiety and is less tempting. Those who eat three crackers might end up eating four, five, or much more than the recommended serving. Therefore, those who are following a diet plan should only serve the amount of crackers they’re having on a plate and put the package aside to avoid the temptation of eating more.

Source: NewCalorieCounter´s