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  6. Egg white vs. Saltine cracker (includes oyster, soda, soup)

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

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Important differences between egg whites and saltine cracker (includes oyster, soda, soup)

  • Egg whites have more selenium; however, saltine cracker (includes oyster, soda, soup) has more iron, vitamin B1, vitamin B3, folate, manganese, vitamin K, copper, and phosphorus.
  • Saltine cracker (includes oyster, soda, soup)'s daily need coverage for iron is 69% more.
  • Egg whites have 2 times more selenium than saltine cracker (includes oyster, soda, soup). Egg whites have 20µg of selenium, while saltine cracker (includes oyster, soda, soup) has 10.3µg.
  • Egg whites are lower in sodium.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index than egg whites.

The food varieties used in the comparison are Egg, white, raw, fresh and Crackers, saltines (includes oyster, soda, soup).

Infographic

Egg white vs Saltine cracker (includes oyster, soda, soup) infographic
Infographic link

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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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 less SodiumSodium -82.4%
Contains more SeleniumSelenium +94.2%
Contains more MagnesiumMagnesium +109.1%
Contains more CalciumCalcium +171.4%
Contains more IronIron +6862.5%
Contains more CopperCopper +504.3%
Contains more ZincZinc +2200%
Contains more PhosphorusPhosphorus +580%
Contains more ManganeseManganese +6136.4%
~equal in Potassium ~152mg

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% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +17450%
Contains more Vitamin B2Vitamin B2 +10.9%
Contains more Vitamin B3Vitamin B3 +6035.2%
Contains more Vitamin B5Vitamin B5 +182.1%
Contains more Vitamin B6Vitamin B6 +1620%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3250%
Contains more CholineCholine +1418.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0.09µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 ProteinProtein +15.2%
Contains more WaterWater +1634.1%
Contains more FatsFats +4982.4%
Contains more CarbsCarbs +10043.8%
Contains more OtherOther +344.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 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 +183.3%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more FructoseFructose +171.4%
Contains more MaltoseMaltose +1300%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg white Saltine cracker (includes oyster, soda, soup)
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Egg white Saltine cracker (includes oyster, soda, soup) DV% diff.
Iron 0.08mg 5.57mg 69%
Vitamin B1 0.004mg 0.702mg 58%
Vitamin B3 0.105mg 6.442mg 40%
Sodium 166mg 941mg 34%
Folate 4µg 134µg 33%
Polyunsaturated fat 0g 4.835g 32%
Manganese 0.011mg 0.686mg 29%
Starch 67.83g 28%
Carbs 0.73g 74.05g 24%
Vitamin K 0µg 25.4µg 21%
Calories 52kcal 418kcal 18%
Selenium 20µg 10.3µg 18%
Copper 0.023mg 0.139mg 13%
Fats 0.17g 8.64g 13%
Phosphorus 15mg 102mg 12%
Fiber 0g 2.8g 11%
Saturated fat 0g 1.653g 8%
Vitamin E 0mg 1.15mg 8%
Vitamin B5 0.19mg 0.536mg 7%
Vitamin B6 0.005mg 0.086mg 6%
Zinc 0.03mg 0.69mg 6%
Monounsaturated fat 0g 1.986g 5%
Vitamin B2 0.439mg 0.487mg 4%
Protein 10.9g 9.46g 3%
Choline 1.1mg 16.7mg 3%
Magnesium 11mg 23mg 3%
Calcium 7mg 19mg 1%
Net carbs 0.73g 71.25g N/A
Potassium 163mg 152mg 0%
Sugar 0.71g 1.29g N/A
Vitamin A 0µg 1µg 0%
Vitamin B12 0.09µg 0.09µg 0%
Trans fat 0.167g N/A
Tryptophan 0.125mg 0.116mg 0%
Threonine 0.449mg 0.268mg 0%
Isoleucine 0.661mg 0.333mg 0%
Leucine 1.016mg 0.652mg 0%
Lysine 0.806mg 0.172mg 0%
Methionine 0.399mg 0.147mg 0%
Phenylalanine 0.686mg 0.45mg 0%
Valine 0.809mg 0.399mg 0%
Histidine 0.29mg 0.197mg 0%
Fructose 0.07g 0.19g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Saltine cracker (includes oyster, soda, soup)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Egg white
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
17%
Egg white
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is richer in minerals?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in minerals
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 0.58g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 775mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 1.653g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 74)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.