Dates vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison
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A recap on differences between dates and saltine cracker (includes oyster, soda, soup)
- Dates are higher in fiber and potassium, yet saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B1, vitamin B2, vitamin B3, folate, vitamin K, and manganese.
- Saltine cracker (includes oyster, soda, soup) covers your daily iron needs 57% more than dates.
- Dates contain 4 times more potassium than saltine cracker (includes oyster, soda, soup). While dates contain 656mg of potassium, saltine cracker (includes oyster, soda, soup) contains only 152mg.
- The amount of sodium in dates is lower.
- The glycemic index of dates is lower.
Food varieties used in this article are Dates, deglet noor and Crackers, saltines (includes oyster, soda, soup).
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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.
| Contains more MagnesiumMagnesium | +87% |
| Contains more CalciumCalcium | +105.3% |
| Contains more PotassiumPotassium | +331.6% |
| Contains more CopperCopper | +48.2% |
| Contains less SodiumSodium | -99.8% |
| Contains more IronIron | +446.1% |
| Contains more ZincZinc | +137.9% |
| Contains more PhosphorusPhosphorus | +64.5% |
| Contains more ManganeseManganese | +161.8% |
| Contains more SeleniumSelenium | +243.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +91.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2200% |
| Contains more Vitamin B1Vitamin B1 | +1250% |
| Contains more Vitamin B2Vitamin B2 | +637.9% |
| Contains more Vitamin B3Vitamin B3 | +405.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +840.7% |
| Contains more FolateFolate | +605.3% |
| Contains more CholineCholine | +165.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.02mg | 5.57mg | 57% |
| Vitamin B1 | 0.052mg | 0.702mg | 54% |
| Sodium | 2mg | 941mg | 41% |
| Vitamin B3 | 1.274mg | 6.442mg | 32% |
| Polyunsaturated fat | 0.019g | 4.835g | 32% |
| Vitamin B2 | 0.066mg | 0.487mg | 32% |
| Folate | 19µg | 134µg | 29% |
| Starch | 67.83g | 28% | |
| Fructose | 19.56g | 0.19g | 24% |
| Fiber | 8g | 2.8g | 21% |
| Vitamin K | 2.7µg | 25.4µg | 19% |
| Manganese | 0.262mg | 0.686mg | 18% |
| Potassium | 656mg | 152mg | 15% |
| Protein | 2.45g | 9.46g | 14% |
| Fats | 0.39g | 8.64g | 13% |
| Selenium | 3µg | 10.3µg | 13% |
| Copper | 0.206mg | 0.139mg | 7% |
| Saturated fat | 0.032g | 1.653g | 7% |
| Vitamin E | 0.05mg | 1.15mg | 7% |
| Calories | 282kcal | 418kcal | 7% |
| Phosphorus | 62mg | 102mg | 6% |
| Vitamin B6 | 0.165mg | 0.086mg | 6% |
| Magnesium | 43mg | 23mg | 5% |
| Monounsaturated fat | 0.036g | 1.986g | 5% |
| Zinc | 0.29mg | 0.69mg | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Choline | 6.3mg | 16.7mg | 2% |
| Calcium | 39mg | 19mg | 2% |
| Vitamin B5 | 0.589mg | 0.536mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Carbs | 75.03g | 74.05g | 0% |
| Net carbs | 67.03g | 71.25g | N/A |
| Sugar | 63.35g | 1.29g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0g | 0.167g | N/A |
| Tryptophan | 0.012mg | 0.116mg | 0% |
| Threonine | 0.043mg | 0.268mg | 0% |
| Isoleucine | 0.049mg | 0.333mg | 0% |
| Leucine | 0.084mg | 0.652mg | 0% |
| Lysine | 0.066mg | 0.172mg | 0% |
| Methionine | 0.022mg | 0.147mg | 0% |
| Phenylalanine | 0.05mg | 0.45mg | 0% |
| Valine | 0.071mg | 0.399mg | 0% |
| Histidine | 0.032mg | 0.197mg | 0% |
| Omega-3 - ALA | 0.535g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0g | 0.018g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.003g | N/A |
| Omega-6 - Linoleic acid | 4.25g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
| Contains more WaterWater | +306.5% |
| Contains more ProteinProtein | +286.1% |
| Contains more FatsFats | +2115.4% |
| Contains more OtherOther | +75% |
~equal in
Carbs
~74.05g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
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 | -98.1% |
| Contains more Mono. FatMonounsaturated fat | +5416.7% |
| Contains more Poly. FatPolyunsaturated fat | +25347.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
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 | +16458.3% |
| Contains more FructoseFructose | +10194.7% |
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +716.7% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g