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Almonds vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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How are almonds and saltine cracker (includes oyster, soda, soup) different?

  • Almonds are higher in vitamin E, copper, manganese, magnesium, phosphorus, vitamin B2, fiber, and calcium; however, saltine cracker (includes oyster, soda, soup) is richer in vitamin B1.
  • Daily need coverage for vitamin E for almonds is 163% higher.
  • Almonds contain 14 times more calcium than saltine cracker (includes oyster, soda, soup). While almonds contain 269mg of calcium, saltine cracker (includes oyster, soda, soup) contains only 19mg.
  • Almonds have less sodium.
  • Almonds have a lower glycemic index (0) than saltine cracker (includes oyster, soda, soup) (74).

Nuts, almonds and Crackers, saltines (includes oyster, soda, soup) are the varieties used in this article.

Infographic

Almonds vs Saltine cracker (includes oyster, soda, soup) infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more MagnesiumMagnesium +1073.9%
Contains more CalciumCalcium +1315.8%
Contains more PotassiumPotassium +382.2%
Contains more CopperCopper +641.7%
Contains more ZincZinc +352.2%
Contains more PhosphorusPhosphorus +371.6%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +217.6%
Contains more IronIron +50.1%
Contains more SeleniumSelenium +151.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin EVitamin E +2128.7%
Contains more Vitamin B2Vitamin B2 +133.7%
Contains more Vitamin B6Vitamin B6 +59.3%
Contains more CholineCholine +212%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +242.4%
Contains more Vitamin B3Vitamin B3 +78.1%
Contains more Vitamin B5Vitamin B5 +13.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +204.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more ProteinProtein +123.6%
Contains more FatsFats +477.9%
Contains more CarbsCarbs +243.6%
Contains more WaterWater +14.5%
~equal in Other ~2.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains more Mono. FatMonounsaturated fat +1488.7%
Contains more Poly. FatPolyunsaturated fat +155%
Contains less Sat. FatSaturated fat -56.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
98%
Starch: 67.83 g
Sucrose: 0 g
Glucose: 0.12 g
Fructose: 0.19 g
Lactose: 0 g
Maltose: 0.98 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +41.7%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +9320.8%
Contains more FructoseFructose +72.7%
Contains more MaltoseMaltose +2350%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds Saltine cracker (includes oyster, soda, soup)
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almonds Saltine cracker (includes oyster, soda, soup) DV% diff.
Vitamin E 25.63mg 1.15mg 163%
Copper 1.031mg 0.139mg 99%
Monounsaturated fat 31.551g 1.986g 74%
Manganese 2.179mg 0.686mg 65%
Fats 49.93g 8.64g 64%
Magnesium 270mg 23mg 59%
Phosphorus 481mg 102mg 54%
Polyunsaturated fat 12.329g 4.835g 50%
Vitamin B2 1.138mg 0.487mg 50%
Sodium 1mg 941mg 41%
Vitamin B1 0.205mg 0.702mg 41%
Fiber 12.5g 2.8g 39%
Starch 0.72g 67.83g 28%
Calcium 269mg 19mg 25%
Protein 21.15g 9.46g 23%
Folate 44µg 134µg 23%
Iron 3.71mg 5.57mg 23%
Zinc 3.12mg 0.69mg 22%
Vitamin K 0µg 25.4µg 21%
Vitamin B3 3.618mg 6.442mg 18%
Carbs 21.55g 74.05g 18%
Potassium 733mg 152mg 17%
Selenium 4.1µg 10.3µg 11%
Saturated fat 3.802g 1.653g 10%
Calories 579kcal 418kcal 8%
Choline 52.1mg 16.7mg 6%
Vitamin B6 0.137mg 0.086mg 4%
Vitamin B12 0µg 0.09µg 4%
Vitamin B5 0.471mg 0.536mg 1%
Net carbs 9.05g 71.25g N/A
Sugar 4.35g 1.29g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.015g 0.167g N/A
Tryptophan 0.211mg 0.116mg 0%
Threonine 0.601mg 0.268mg 0%
Isoleucine 0.751mg 0.333mg 0%
Leucine 1.473mg 0.652mg 0%
Lysine 0.568mg 0.172mg 0%
Methionine 0.157mg 0.147mg 0%
Phenylalanine 1.132mg 0.45mg 0%
Valine 0.855mg 0.399mg 0%
Histidine 0.539mg 0.197mg 0%
Fructose 0.11g 0.19g 0%
Omega-3 - ALA 0.003g 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.018g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.003g N/A
Omega-6 - Linoleic acid 12.32g 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Saltine cracker (includes oyster, soda, soup)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
78%
Almonds
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
142%
Almonds
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 3.06g)
Which food is lower in Saturated fat?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Saturated fat (difference - 2.149g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 940mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 74)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.