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

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What are the main differences between cereal and saltine cracker (includes oyster, soda, soup)?

  • Cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C, while saltine cracker (includes oyster, soda, soup) is higher in vitamin K and selenium.
  • Cereal's daily need coverage for vitamin B1 is 466% higher.

We used Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Crackers, saltines (includes oyster, soda, soup) types in this comparison.

Infographic

Cereal 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.
Cereal
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 IronIron +511.5%
Contains more ZincZinc +1001.4%
Contains less SodiumSodium -15.5%
Contains more ManganeseManganese +15.2%
Contains more MagnesiumMagnesium +21.1%
Contains more CalciumCalcium +90%
Contains more PotassiumPotassium +44.8%
Contains more PhosphorusPhosphorus +32.5%
Contains more SeleniumSelenium +63.5%
~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.
Cereal
6
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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 Vitamin AVitamin A +81300%
Contains more Vitamin B1Vitamin B1 +795.7%
Contains more Vitamin B2Vitamin B2 +694.7%
Contains more Vitamin B3Vitamin B3 +359.8%
Contains more Vitamin B6Vitamin B6 +6860.5%
Contains more Vitamin EVitamin E +1337.5%
Contains more Vitamin B5Vitamin B5 +137.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
1
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 CarbsCarbs +17.3%
Contains more ProteinProtein +56.1%
Contains more FatsFats +700%
Contains more WaterWater +33.6%
Contains more OtherOther +25.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 -84.3%
Contains more Mono. FatMonounsaturated fat +873.5%
Contains more Poly. FatPolyunsaturated fat +1265.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
3
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 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 +125%
Contains more FructoseFructose +36.8%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +988.9%
~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.
Cereal Saltine cracker (includes oyster, soda, soup)
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal Saltine cracker (includes oyster, soda, soup) DV% diff.
Vitamin B1 6.288mg 0.702mg 466%
Vitamin B6 5.986mg 0.086mg 454%
Iron 34.06mg 5.57mg 356%
Vitamin B2 3.87mg 0.487mg 260%
Vitamin B3 29.62mg 6.442mg 145%
Vitamin A 814µg 1µg 90%
Zinc 7.6mg 0.69mg 63%
Vitamin C 38.5mg 0mg 43%
Folate 134µg 34%
Polyunsaturated fat 0.354g 4.835g 30%
Starch 67.83g 28%
Vitamin K 0µg 25.4µg 21%
Fats 1.08g 8.64g 12%
Vitamin E 0.08mg 1.15mg 7%
Protein 6.06g 9.46g 7%
Selenium 6.3µg 10.3µg 7%
Saturated fat 0.26g 1.653g 6%
Sodium 795mg 941mg 6%
Fiber 1.4g 2.8g 6%
Vitamin B5 0.226mg 0.536mg 6%
Manganese 0.79mg 0.686mg 5%
Carbs 86.85g 74.05g 4%
Phosphorus 77mg 102mg 4%
Vitamin B12 0.09µg 4%
Monounsaturated fat 0.204g 1.986g 4%
Choline 16.7mg 3%
Calories 378kcal 418kcal 2%
Potassium 105mg 152mg 1%
Calcium 10mg 19mg 1%
Magnesium 19mg 23mg 1%
Net carbs 85.45g 71.25g N/A
Sugar 10.35g 1.29g N/A
Copper 0.137mg 0.139mg 0%
Trans fat 0.167g N/A
Tryptophan 0.066mg 0.116mg 0%
Threonine 0.241mg 0.268mg 0%
Isoleucine 0.26mg 0.333mg 0%
Leucine 0.767mg 0.652mg 0%
Lysine 0.113mg 0.172mg 0%
Methionine 0.13mg 0.147mg 0%
Phenylalanine 0.365mg 0.45mg 0%
Valine 0.344mg 0.399mg 0%
Histidine 0.162mg 0.197mg 0%
Fructose 0.26g 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 0g 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
Cereal 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
371%
Cereal
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
183%
Cereal
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 lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 9.06g)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Cereal
Cereal contains less Sodium (difference - 146mg)
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 1.393g)
Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 5)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $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. 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.