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  6. Crackers, saltines, low salt (includes oyster, soda, soup) vs. Cheese sandwich

Crackers, saltines, low salt (includes oyster, soda, soup) vs. Cheese sandwich — In-Depth Nutrition Comparison

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How are crackers, saltines, low salt (includes oyster, soda, soup) and cheese sandwich different?

  • Crackers, saltines, low salt (includes oyster, soda, soup) is richer in iron, vitamin B1, folate, vitamin B3, and potassium, while cheese sandwich is higher in phosphorus, selenium, vitamin B6, and manganese.
  • Cheese sandwich covers your daily need for phosphorus, 39% more than crackers, saltines, low salt (includes oyster, soda, soup).
  • Crackers, saltines, low salt (includes oyster, soda, soup) contains 2 times more potassium than cheese sandwich. Crackers, saltines, low salt (includes oyster, soda, soup) contains 724mg of potassium, while cheese sandwich contains 306mg.
  • Crackers, saltines, low salt (includes oyster, soda, soup) is lower in sodium.

Crackers, saltines, low salt (includes oyster, soda, soup) and Crackers, wheat, sandwich, with cheese filling types were used in this article.

Infographic

Crackers, saltines, low salt (includes oyster, soda, soup) vs Cheese sandwich 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 18% 36% 64% 192% 52% 22% 48% 26% 109% 35%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more PotassiumPotassium +136.6%
Contains more IronIron +95.8%
Contains less SodiumSodium -76.4%
Contains more MagnesiumMagnesium +116%
Contains more CalciumCalcium +71.4%
Contains more PhosphorusPhosphorus +244.1%
Contains more ManganeseManganese +29.2%
Contains more SeleniumSelenium +279.7%
~equal in Copper ~0.16mg
~equal in Zinc ~0.87mg

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% 22% 0% 153% 76% 98% 29% 14% 11% 39% 105% 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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +70.7%
Contains more Vitamin B3Vitamin B3 +64.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +118.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +29%
Contains more Vitamin B5Vitamin B5 +30.9%
Contains more Vitamin B6Vitamin B6 +335%
Contains more Vitamin B12Vitamin B12 +33.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Crackers, saltines, low salt (includes oyster, soda, soup) Cheese sandwich DV% diff.
Phosphorus 111mg 382mg 39%
Polyunsaturated fat 4.068g 9.166g 34%
Selenium 6.4µg 24.3µg 33%
Iron 5.13mg 2.62mg 31%
Sodium 198mg 839mg 28%
Starch 67.3g 28%
Fats 8.85g 25g 25%
Vitamin B1 0.611mg 0.358mg 21%
Monounsaturated fat 2.247g 10.351g 20%
Folate 140µg 64µg 19%
Vitamin B6 0.06mg 0.261mg 15%
Vitamin K 15.4µg 13%
Vitamin B3 5.235mg 3.185mg 13%
Potassium 724mg 306mg 12%
Manganese 0.838mg 1.083mg 11%
Saturated fat 2.001g 4.129g 10%
Calcium 119mg 204mg 9%
Magnesium 25mg 54mg 7%
Vitamin B2 0.331mg 0.427mg 7%
Vitamin E 1.12mg 7%
Carbs 74.34g 58.2g 5%
Calories 421kcal 497kcal 4%
Choline 19.6mg 4%
Vitamin B5 0.475mg 0.622mg 3%
Cholesterol 0mg 7mg 2%
Vitamin A 0µg 21µg 2%
Vitamin C 0mg 1.5mg 2%
Protein 9.5g 9.8g 1%
Vitamin B12 0.09µg 0.12µg 1%
Fiber 2.9g 3.1g 1%
Net carbs 71.44g 55.1g N/A
Sugar 2.22g N/A
Copper 0.156mg 0.16mg 0%
Zinc 0.82mg 0.87mg 0%
Trans fat 0.443g N/A
Tryptophan 0.122mg 0.13mg 0%
Threonine 0.274mg 0.298mg 0%
Isoleucine 0.344mg 0.383mg 0%
Leucine 0.681mg 0.698mg 0%
Lysine 0.23mg 0.344mg 0%
Methionine 0.177mg 0.167mg 0%
Phenylalanine 0.493mg 0.472mg 0%
Valine 0.401mg 0.438mg 0%
Histidine 0.221mg 0.219mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.423g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Gamma-linoleic acid 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 3.592g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 9% 74% 4% 3%
Protein: 9.5 g
Fats: 8.85 g
Carbs: 74.34 g
Water: 4.03 g
Other: 3.28 g
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more CarbsCarbs +27.7%
Contains more WaterWater +25.9%
Contains more FatsFats +182.5%
Contains more OtherOther +15.9%
~equal in Protein ~9.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 27% 49%
Saturated fat: Sat. Fat 2.001 g
Monounsaturated fat: Mono. Fat 2.247 g
Polyunsaturated fat: Poly. Fat 4.068 g
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -51.5%
Contains more Mono. FatMonounsaturated fat +360.7%
Contains more Poly. FatPolyunsaturated fat +125.3%

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, saltines, low salt (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175056/nutrients
  2. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.