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  6. Crackers, matzo, egg and onion vs. Saltine cracker (includes oyster, soda, soup)

Crackers, matzo, egg and onion vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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How are crackers, matzo, egg and onion and saltine cracker (includes oyster, soda, soup) different?

  • Crackers, matzo, egg, and onion is richer in selenium, fiber, folate, and manganese, while saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B1, vitamin B3, and copper.
  • Crackers, matzo, egg, and onion covers your daily need for selenium, 48% more than saltine cracker (includes oyster, soda, soup).

Crackers, matzo, egg, and onion and Crackers, saltines (includes oyster, soda, soup) types were used in this article.

Infographic

Crackers, matzo, egg and onion vs Saltine cracker (includes oyster, soda, soup) infographic
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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 21% 11% 7.3% 164% 27% 20% 38% 37% 107% 199%
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 +30.4%
Contains more CalciumCalcium +89.5%
Contains less SodiumSodium -69.7%
Contains more ManganeseManganese +19.5%
Contains more SeleniumSelenium +254.4%
Contains more PotassiumPotassium +83.1%
Contains more IronIron +27.5%
Contains more CopperCopper +73.8%
Contains more PhosphorusPhosphorus +14.6%
~equal in Zinc ~0.69mg

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 0.67% 2.3% 0% 0% 140% 101% 92% 35% 26% 28% 0% 119% 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 +600%
Contains more Vitamin B6Vitamin B6 +29.1%
Contains more Vitamin B12Vitamin B12 +144.4%
Contains more FolateFolate +17.9%
Contains more Vitamin B1Vitamin B1 +25.8%
Contains more Vitamin B2Vitamin B2 +11.4%
Contains more Vitamin B3Vitamin B3 +31.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.536mg

All nutrients comparison - raw data values

Nutrient Crackers, matzo, egg and onion Saltine cracker (includes oyster, soda, soup) DV% diff.
Selenium 36.5µg 10.3µg 48%
Sodium 285mg 941mg 29%
Starch 67.83g 28%
Polyunsaturated fat 1.001g 4.835g 26%
Vitamin K 25.4µg 21%
Iron 4.37mg 5.57mg 15%
Cholesterol 45mg 0mg 15%
Vitamin B1 0.558mg 0.702mg 12%
Vitamin B3 4.891mg 6.442mg 10%
Fiber 5g 2.8g 9%
Vitamin E 1.15mg 8%
Copper 0.08mg 0.139mg 7%
Fats 3.9g 8.64g 7%
Folate 158µg 134µg 6%
Manganese 0.82mg 0.686mg 6%
Vitamin B12 0.22µg 0.09µg 5%
Vitamin B2 0.437mg 0.487mg 4%
Choline 16.7mg 3%
Saturated fat 0.936g 1.653g 3%
Potassium 83mg 152mg 2%
Calcium 36mg 19mg 2%
Phosphorus 89mg 102mg 2%
Magnesium 30mg 23mg 2%
Monounsaturated fat 0.987g 1.986g 2%
Vitamin B6 0.111mg 0.086mg 2%
Calories 391kcal 418kcal 1%
Protein 10g 9.46g 1%
Vitamin B5 0.577mg 0.536mg 1%
Vitamin A 7µg 1µg 1%
Carbs 77.1g 74.05g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 72.1g 71.25g N/A
Sugar 1.29g N/A
Zinc 0.73mg 0.69mg 0%
Trans fat 0.167g N/A
Tryptophan 0.123mg 0.116mg 0%
Threonine 0.297mg 0.268mg 0%
Isoleucine 0.37mg 0.333mg 0%
Leucine 0.702mg 0.652mg 0%
Lysine 0.282mg 0.172mg 0%
Methionine 0.19mg 0.147mg 0%
Phenylalanine 0.501mg 0.45mg 0%
Valine 0.425mg 0.399mg 0%
Histidine 0.223mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.008g 0g N/A
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 4% 77% 7% 2%
Protein: 10 g
Fats: 3.9 g
Carbs: 77.1 g
Water: 7.2 g
Other: 1.8 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 +42.6%
Contains more FatsFats +121.5%
Contains more OtherOther +55.6%
~equal in Protein ~9.46g
~equal in Carbs ~74.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 34% 34%
Saturated fat: Sat. Fat 0.936 g
Monounsaturated fat: Mono. Fat 0.987 g
Polyunsaturated fat: Poly. Fat 1.001 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 -43.4%
Contains more Mono. FatMonounsaturated fat +101.2%
Contains more Poly. FatPolyunsaturated fat +383%

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. Crackers, matzo, egg and onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172812/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.