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  6. Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs. Cheese sandwich

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

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

  • Crackers, saltines, unsalted tops (includes oyster, soda, soup) is higher in iron, vitamin B1, folate, and vitamin B3; however, cheese sandwich is richer in phosphorus, vitamin B6, manganese, calcium, and magnesium.
  • Daily need coverage for phosphorus for cheese sandwich is 40% higher.
  • Crackers, saltines, unsalted tops (includes oyster, soda, soup) contains 2 times more iron than cheese sandwich. While crackers, saltines, unsalted tops (includes oyster, soda, soup) contains 5.4mg of iron, cheese sandwich contains only 2.62mg.
  • Crackers, saltines, unsalted tops (includes oyster, soda, soup) has less saturated fat.

Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Crackers, wheat, sandwich, with cheese filling are the varieties used in this article.

Infographic

Crackers, saltines, unsalted tops (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 19% 36% 11% 203% 66% 21% 45% 100% 91% 0%
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 IronIron +106.1%
Contains more CopperCopper +24.4%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +71.4%
Contains more PotassiumPotassium +139.1%
Contains more ZincZinc +13%
Contains more PhosphorusPhosphorus +263.8%
Contains more ManganeseManganese +55.8%
~equal in Sodium ~839mg

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% 0% 0% 141% 107% 98% 27% 8.8% 0% 0% 93% 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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin B1Vitamin B1 +57.8%
Contains more Vitamin B3Vitamin B3 +64.8%
Contains more FolateFolate +93.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +36.4%
Contains more Vitamin B6Vitamin B6 +586.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.427mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Crackers, saltines, unsalted tops (includes oyster, soda, soup) Cheese sandwich DV% diff.
Polyunsaturated fat 1.679g 9.166g 50%
Selenium 24.3µg 44%
Phosphorus 105mg 382mg 40%
Iron 5.4mg 2.62mg 35%
Fats 11.8g 25g 20%
Manganese 0.695mg 1.083mg 17%
Vitamin B6 0.038mg 0.261mg 17%
Vitamin B1 0.565mg 0.358mg 17%
Folate 124µg 64µg 15%
Vitamin B3 5.249mg 3.185mg 13%
Monounsaturated fat 6.422g 10.351g 10%
Calcium 119mg 204mg 9%
Magnesium 27mg 54mg 6%
Vitamin B12 0µg 0.12µg 5%
Saturated fat 2.932g 4.129g 5%
Potassium 128mg 306mg 5%
Copper 0.199mg 0.16mg 4%
Carbs 71.5g 58.2g 4%
Vitamin B5 0.456mg 0.622mg 3%
Calories 434kcal 497kcal 3%
Vitamin B2 0.462mg 0.427mg 3%
Sodium 766mg 839mg 3%
Vitamin A 0µg 21µg 2%
Cholesterol 0mg 7mg 2%
Vitamin C 0mg 1.5mg 2%
Protein 9.2g 9.8g 1%
Zinc 0.77mg 0.87mg 1%
Net carbs 68.5g 55.1g N/A
Fiber 3g 3.1g 0%
Tryptophan 0.122mg 0.13mg 0%
Threonine 0.256mg 0.298mg 0%
Isoleucine 0.334mg 0.383mg 0%
Leucine 0.632mg 0.698mg 0%
Lysine 0.258mg 0.344mg 0%
Methionine 0.159mg 0.167mg 0%
Phenylalanine 0.452mg 0.472mg 0%
Valine 0.387mg 0.438mg 0%
Histidine 0.198mg 0.219mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 12% 72% 4% 3%
Protein: 9.2 g
Fats: 11.8 g
Carbs: 71.5 g
Water: 4.1 g
Other: 3.4 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 +22.9%
Contains more WaterWater +28.1%
Contains more FatsFats +111.9%
Contains more OtherOther +11.8%
~equal in Protein ~9.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 58% 15%
Saturated fat: Sat. Fat 2.932 g
Monounsaturated fat: Mono. Fat 6.422 g
Polyunsaturated fat: Poly. Fat 1.679 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 -29%
Contains more Mono. FatMonounsaturated fat +61.2%
Contains more Poly. FatPolyunsaturated fat +445.9%

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, unsalted tops (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175057/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.