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

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Summary of differences between garlic and saltine cracker (includes oyster, soda, soup)

  • Garlic has more vitamin B6, manganese, and vitamin C; however, saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B1, vitamin B3, folate, vitamin B2, and vitamin K.
  • Garlic covers your daily need for vitamin B6, 88% more than saltine cracker (includes oyster, soda, soup).
  • Garlic has less sodium.
  • The glycemic index of saltine cracker (includes oyster, soda, soup) is higher.

These are the specific foods used in this comparison Garlic, raw and Crackers, saltines (includes oyster, soda, soup).

Infographic

Garlic 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.
Garlic
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 CalciumCalcium +852.6%
Contains more PotassiumPotassium +163.8%
Contains more CopperCopper +115.1%
Contains more ZincZinc +68.1%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +143.7%
Contains more SeleniumSelenium +37.9%
Contains more IronIron +227.6%
~equal in Magnesium ~23mg

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.
Garlic
4
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 B5Vitamin B5 +11.2%
Contains more Vitamin B6Vitamin B6 +1336%
Contains more CholineCholine +38.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1337.5%
Contains more Vitamin B1Vitamin B1 +251%
Contains more Vitamin B2Vitamin B2 +342.7%
Contains more Vitamin B3Vitamin B3 +820.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1394.1%
Contains more FolateFolate +4366.7%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
1
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +1060%
Contains more ProteinProtein +48.7%
Contains more FatsFats +1628%
Contains more CarbsCarbs +124%
Contains more OtherOther +86.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 -94.6%
Contains more Mono. FatMonounsaturated fat +17954.5%
Contains more Poly. FatPolyunsaturated fat +1841.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic Saltine cracker (includes oyster, soda, soup)
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
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garlic Saltine cracker (includes oyster, soda, soup) DV% diff.
Vitamin B6 1.235mg 0.086mg 88%
Iron 1.7mg 5.57mg 48%
Manganese 1.672mg 0.686mg 43%
Vitamin B1 0.2mg 0.702mg 42%
Sodium 17mg 941mg 40%
Vitamin B3 0.7mg 6.442mg 36%
Vitamin C 31.2mg 0mg 35%
Folate 3µg 134µg 33%
Polyunsaturated fat 0.249g 4.835g 31%
Vitamin B2 0.11mg 0.487mg 29%
Starch 67.83g 28%
Vitamin K 1.7µg 25.4µg 20%
Copper 0.299mg 0.139mg 18%
Calcium 181mg 19mg 16%
Carbs 33.06g 74.05g 14%
Fats 0.5g 8.64g 13%
Calories 149kcal 418kcal 13%
Phosphorus 153mg 102mg 7%
Saturated fat 0.089g 1.653g 7%
Vitamin E 0.08mg 1.15mg 7%
Potassium 401mg 152mg 7%
Selenium 14.2µg 10.3µg 7%
Protein 6.36g 9.46g 6%
Monounsaturated fat 0.011g 1.986g 5%
Zinc 1.16mg 0.69mg 4%
Vitamin B12 0µg 0.09µg 4%
Fiber 2.1g 2.8g 3%
Choline 23.2mg 16.7mg 1%
Vitamin B5 0.596mg 0.536mg 1%
Net carbs 30.96g 71.25g N/A
Magnesium 25mg 23mg 0%
Sugar 1g 1.29g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0g 0.167g N/A
Tryptophan 0.066mg 0.116mg 0%
Threonine 0.157mg 0.268mg 0%
Isoleucine 0.217mg 0.333mg 0%
Leucine 0.308mg 0.652mg 0%
Lysine 0.273mg 0.172mg 0%
Methionine 0.076mg 0.147mg 0%
Phenylalanine 0.183mg 0.45mg 0%
Valine 0.291mg 0.399mg 0%
Histidine 0.113mg 0.197mg 0%
Fructose 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
Garlic 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
41%
Garlic
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
67%
Garlic
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

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?
Garlic
Garlic is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 924mg)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 1.564g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 44)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $1.8)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.