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

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Significant differences between dried fruit and saltine cracker (includes oyster, soda, soup)

  • Dried fruit has more vitamin A, potassium, copper, and vitamin E; however, saltine cracker (includes oyster, soda, soup) is richer in vitamin B1, iron, vitamin B2, folate, and vitamin B3.
  • Dried fruit covers your daily vitamin A needs 72% more than saltine cracker (includes oyster, soda, soup).
  • Saltine cracker (includes oyster, soda, soup) has 8 times less potassium than dried fruit. Dried fruit has 1162mg of potassium, while saltine cracker (includes oyster, soda, soup) has 152mg.
  • Dried fruit contains less sodium.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index. The glycemic index of saltine cracker (includes oyster, soda, soup) is 74, while the glycemic index of dried fruit is 31.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Crackers, saltines (includes oyster, soda, soup).

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +39.1%
Contains more CalciumCalcium +189.5%
Contains more PotassiumPotassium +664.5%
Contains more CopperCopper +146.8%
Contains less SodiumSodium -98.9%
Contains more IronIron +109.4%
Contains more ZincZinc +76.9%
Contains more PhosphorusPhosphorus +43.7%
Contains more ManganeseManganese +191.9%
Contains more SeleniumSelenium +368.2%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 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 +17900%
Contains more Vitamin EVitamin E +276.5%
Contains more Vitamin B6Vitamin B6 +66.3%
Contains more Vitamin B1Vitamin B1 +4580%
Contains more Vitamin B2Vitamin B2 +558.1%
Contains more Vitamin B3Vitamin B3 +148.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +719.4%
Contains more FolateFolate +1240%
Contains more CholineCholine +20.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.536mg

All nutrients comparison - raw data values

Nutrient Dried fruit Saltine cracker (includes oyster, soda, soup) DV% diff.
Vitamin B1 0.015mg 0.702mg 57%
Sodium 10mg 941mg 40%
Iron 2.66mg 5.57mg 36%
Vitamin B2 0.074mg 0.487mg 32%
Polyunsaturated fat 0.074g 4.835g 32%
Folate 10µg 134µg 31%
Potassium 1162mg 152mg 30%
Starch 0.35g 67.83g 28%
Vitamin B3 2.589mg 6.442mg 24%
Copper 0.343mg 0.139mg 23%
Vitamin E 4.33mg 1.15mg 21%
Manganese 0.235mg 0.686mg 20%
Vitamin A 180µg 1µg 20%
Vitamin K 3.1µg 25.4µg 19%
Fiber 7.3g 2.8g 18%
Fructose 12.47g 0.19g 15%
Selenium 2.2µg 10.3µg 15%
Fats 0.51g 8.64g 13%
Protein 3.39g 9.46g 12%
Calories 241kcal 418kcal 9%
Saturated fat 0.017g 1.653g 7%
Monounsaturated fat 0.074g 1.986g 5%
Phosphorus 71mg 102mg 4%
Calcium 55mg 19mg 4%
Vitamin B6 0.143mg 0.086mg 4%
Vitamin B12 0µg 0.09µg 4%
Carbs 62.64g 74.05g 4%
Zinc 0.39mg 0.69mg 3%
Magnesium 32mg 23mg 2%
Vitamin C 1mg 0mg 1%
Choline 13.9mg 16.7mg 1%
Net carbs 55.34g 71.25g N/A
Sugar 53.44g 1.29g N/A
Vitamin B5 0.516mg 0.536mg 0%
Trans fat 0.167g N/A
Tryptophan 0.016mg 0.116mg 0%
Threonine 0.073mg 0.268mg 0%
Isoleucine 0.063mg 0.333mg 0%
Leucine 0.105mg 0.652mg 0%
Lysine 0.083mg 0.172mg 0%
Methionine 0.015mg 0.147mg 0%
Phenylalanine 0.062mg 0.45mg 0%
Valine 0.078mg 0.399mg 0%
Histidine 0.047mg 0.197mg 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 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +511.7%
Contains more ProteinProtein +179.1%
Contains more FatsFats +1594.1%
Contains more CarbsCarbs +18.2%
~equal in Other ~2.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -99%
Contains more Mono. FatMonounsaturated fat +2583.8%
Contains more Poly. FatPolyunsaturated fat +6433.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 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 +27466.7%
Contains more FructoseFructose +6463.2%
Contains more StarchStarch +19280%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.