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

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

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Important differences between cassava and saltine cracker (includes oyster, soda, soup)

  • Cassava has more vitamin C; however, saltine cracker (includes oyster, soda, soup) has more iron, vitamin B1, vitamin B3, vitamin B2, folate, vitamin K, selenium, and manganese.
  • Saltine cracker (includes oyster, soda, soup)'s daily need coverage for iron is 66% more.
  • Cassava is lower in sodium.
  • Cassava has a higher glycemic index than saltine cracker (includes oyster, soda, soup).

The food varieties used in the comparison are Cassava, raw and Crackers, saltines (includes oyster, soda, soup).

Infographic

Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
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 PotassiumPotassium +78.3%
Contains less SodiumSodium -98.5%
Contains more CalciumCalcium +18.8%
Contains more IronIron +1963%
Contains more CopperCopper +39%
Contains more ZincZinc +102.9%
Contains more PhosphorusPhosphorus +277.8%
Contains more ManganeseManganese +78.6%
Contains more SeleniumSelenium +1371.4%
~equal in Magnesium ~23mg

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
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 CVitamin C +∞%
Contains more CholineCholine +41.9%
Contains more Vitamin EVitamin E +505.3%
Contains more Vitamin B1Vitamin B1 +706.9%
Contains more Vitamin B2Vitamin B2 +914.6%
Contains more Vitamin B3Vitamin B3 +654.3%
Contains more Vitamin B5Vitamin B5 +400.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1236.8%
Contains more FolateFolate +396.3%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.086mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 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 +1081.8%
Contains more ProteinProtein +595.6%
Contains more FatsFats +2985.7%
Contains more CarbsCarbs +94.6%
Contains more OtherOther +351.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 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 -95.5%
Contains more Mono. FatMonounsaturated fat +2548%
Contains more Poly. FatPolyunsaturated fat +9972.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Saltine cracker (includes oyster, soda, soup) DV% diff.
Iron 0.27mg 5.57mg 66%
Vitamin B1 0.087mg 0.702mg 51%
Sodium 14mg 941mg 40%
Vitamin B3 0.854mg 6.442mg 35%
Vitamin B2 0.048mg 0.487mg 34%
Polyunsaturated fat 0.048g 4.835g 32%
Starch 67.83g 28%
Folate 27µg 134µg 27%
Vitamin C 20.6mg 0mg 23%
Vitamin K 1.9µg 25.4µg 20%
Selenium 0.7µg 10.3µg 17%
Protein 1.36g 9.46g 16%
Manganese 0.384mg 0.686mg 13%
Fats 0.28g 8.64g 13%
Calories 160kcal 418kcal 13%
Carbs 38.06g 74.05g 12%
Phosphorus 27mg 102mg 11%
Vitamin B5 0.107mg 0.536mg 9%
Saturated fat 0.074g 1.653g 7%
Vitamin E 0.19mg 1.15mg 6%
Monounsaturated fat 0.075g 1.986g 5%
Copper 0.1mg 0.139mg 4%
Fiber 1.8g 2.8g 4%
Potassium 271mg 152mg 4%
Vitamin B12 0µg 0.09µg 4%
Zinc 0.34mg 0.69mg 3%
Choline 23.7mg 16.7mg 1%
Net carbs 36.26g 71.25g N/A
Magnesium 21mg 23mg 0%
Calcium 16mg 19mg 0%
Sugar 1.7g 1.29g N/A
Vitamin A 1µg 1µg 0%
Vitamin B6 0.088mg 0.086mg 0%
Trans fat 0g 0.167g N/A
Tryptophan 0.019mg 0.116mg 0%
Threonine 0.028mg 0.268mg 0%
Isoleucine 0.027mg 0.333mg 0%
Leucine 0.039mg 0.652mg 0%
Lysine 0.044mg 0.172mg 0%
Methionine 0.011mg 0.147mg 0%
Phenylalanine 0.026mg 0.45mg 0%
Valine 0.035mg 0.399mg 0%
Histidine 0.02mg 0.197mg 0%
Fructose 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
Cassava 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
14%
Cassava
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
16%
Cassava
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 - 0.41g)
Which food is lower in glycemic index?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in glycemic index (difference - 20)
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 contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 927mg)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 1.579g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.