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  6. Buckwheat vs. Saltine cracker (includes oyster, soda, soup)

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

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

  • Saltine cracker (includes oyster, soda, soup) is higher than buckwheat in iron, vitamin B1, vitamin B2, vitamin B3, folate, vitamin K, selenium, and manganese.
  • Saltine cracker (includes oyster, soda, soup) covers your daily need for iron, 60% more than buckwheat.
  • Buckwheat is lower in saturated fat.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index (74) than buckwheat (51).

Buckwheat groats, roasted, cooked and Crackers, saltines (includes oyster, soda, soup) types were used in this article.

Infographic

Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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 +121.7%
Contains less SodiumSodium -99.6%
Contains more CalciumCalcium +171.4%
Contains more PotassiumPotassium +72.7%
Contains more IronIron +596.3%
Contains more ZincZinc +13.1%
Contains more PhosphorusPhosphorus +45.7%
Contains more ManganeseManganese +70.2%
Contains more SeleniumSelenium +368.2%
~equal in Copper ~0.139mg

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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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 CholineCholine +20.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1177.8%
Contains more Vitamin B1Vitamin B1 +1655%
Contains more Vitamin B2Vitamin B2 +1148.7%
Contains more Vitamin B3Vitamin B3 +585.3%
Contains more Vitamin B5Vitamin B5 +49.3%
Contains more Vitamin B6Vitamin B6 +11.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1236.8%
Contains more FolateFolate +857.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 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 WaterWater +1397.6%
Contains more ProteinProtein +179.9%
Contains more FatsFats +1293.5%
Contains more CarbsCarbs +271.4%
Contains more OtherOther +551.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 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 less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +956.4%
Contains more Poly. FatPolyunsaturated fat +2471.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 +66.7%
Contains more StarchStarch +∞%
Contains more FructoseFructose +90%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Saltine cracker (includes oyster, soda, soup) DV% diff.
Iron 0.8mg 5.57mg 60%
Vitamin B1 0.04mg 0.702mg 55%
Sodium 4mg 941mg 41%
Vitamin B3 0.94mg 6.442mg 34%
Vitamin B2 0.039mg 0.487mg 34%
Polyunsaturated fat 0.188g 4.835g 31%
Folate 14µg 134µg 30%
Starch 67.83g 28%
Vitamin K 1.9µg 25.4µg 20%
Carbs 19.94g 74.05g 18%
Calories 92kcal 418kcal 16%
Selenium 2.2µg 10.3µg 15%
Protein 3.38g 9.46g 12%
Manganese 0.403mg 0.686mg 12%
Fats 0.62g 8.64g 12%
Saturated fat 0.134g 1.653g 7%
Vitamin E 0.09mg 1.15mg 7%
Magnesium 51mg 23mg 7%
Phosphorus 70mg 102mg 5%
Vitamin B12 0µg 0.09µg 4%
Monounsaturated fat 0.188g 1.986g 4%
Vitamin B5 0.359mg 0.536mg 4%
Potassium 88mg 152mg 2%
Choline 20.1mg 16.7mg 1%
Vitamin B6 0.077mg 0.086mg 1%
Zinc 0.61mg 0.69mg 1%
Copper 0.146mg 0.139mg 1%
Calcium 7mg 19mg 1%
Net carbs 17.24g 71.25g N/A
Sugar 0.9g 1.29g N/A
Fiber 2.7g 2.8g 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.167g N/A
Tryptophan 0.049mg 0.116mg 0%
Threonine 0.129mg 0.268mg 0%
Isoleucine 0.127mg 0.333mg 0%
Leucine 0.212mg 0.652mg 0%
Lysine 0.172mg 0.172mg 0%
Methionine 0.044mg 0.147mg 0%
Phenylalanine 0.133mg 0.45mg 0%
Valine 0.173mg 0.399mg 0%
Histidine 0.079mg 0.197mg 0%
Fructose 0.1g 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat 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
8%
Buckwheat
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
24%
Buckwheat
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is richer in minerals?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in minerals
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 937mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 1.519g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 23)
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)

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.