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

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

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Differences between graham cracker and saltine cracker (includes oyster, soda, soup)

  • Graham cracker has more manganese and phosphorus, while saltine cracker (includes oyster, soda, soup) has more vitamin B1, iron, vitamin B2, vitamin B3, folate, vitamin K, and selenium.
  • Saltine cracker (includes oyster, soda, soup)'s daily need coverage for vitamin B1 is 36% higher.
  • Saltine cracker (includes oyster, soda, soup) contains 2 times less phosphorus than graham cracker. Graham cracker contains 185mg of phosphorus, while saltine cracker (includes oyster, soda, soup) contains 102mg.
  • The amount of sodium in graham cracker is lower.

The food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Crackers, saltines (includes oyster, soda, soup).

Infographic

Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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 +73.9%
Contains more CalciumCalcium +305.3%
Contains more PotassiumPotassium +11.8%
Contains more CopperCopper +22.3%
Contains more ZincZinc +39.1%
Contains more PhosphorusPhosphorus +81.4%
Contains less SodiumSodium -51.2%
Contains more ManganeseManganese +48.5%
Contains more IronIron +47.4%
Contains more SeleniumSelenium +63.5%

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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 EVitamin E +31.3%
Contains more Vitamin B6Vitamin B6 +81.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +164.9%
Contains more Vitamin B2Vitamin B2 +53.6%
Contains more Vitamin B3Vitamin B3 +45.1%
Contains more Vitamin B5Vitamin B5 +27.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +77.6%
Contains more FolateFolate +47.3%
Contains more CholineCholine +183.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 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 FatsFats +22.7%
Contains more ProteinProtein +41.4%
Contains more WaterWater +49%
Contains more OtherOther +68.7%
~equal in Carbs ~74.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 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 more Mono. FatMonounsaturated fat +26.3%
Contains more Poly. FatPolyunsaturated fat +11.4%
~equal in Saturated fat ~1.653g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
65% 32%
Starch: 46.56 g
Sucrose: 22.82 g
Glucose: 1.04 g
Fructose: 0.99 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 +766.7%
Contains more FructoseFructose +421.1%
Contains more StarchStarch +45.7%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Graham cracker Saltine cracker (includes oyster, soda, soup) DV% diff.
Vitamin B1 0.265mg 0.702mg 36%
Iron 3.78mg 5.57mg 22%
Sodium 459mg 941mg 21%
Manganese 1.019mg 0.686mg 14%
Vitamin B3 4.439mg 6.442mg 13%
Vitamin B2 0.317mg 0.487mg 13%
Phosphorus 185mg 102mg 12%
Folate 91µg 134µg 11%
Starch 46.56g 67.83g 9%
Vitamin K 14.3µg 25.4µg 9%
Selenium 6.3µg 10.3µg 7%
Protein 6.69g 9.46g 6%
Calcium 77mg 19mg 6%
Vitamin B6 0.156mg 0.086mg 5%
Magnesium 40mg 23mg 4%
Polyunsaturated fat 5.388g 4.835g 4%
Vitamin B12 0µg 0.09µg 4%
Copper 0.17mg 0.139mg 3%
Fats 10.6g 8.64g 3%
Zinc 0.96mg 0.69mg 2%
Fiber 3.4g 2.8g 2%
Vitamin E 1.51mg 1.15mg 2%
Choline 5.9mg 16.7mg 2%
Vitamin B5 0.42mg 0.536mg 2%
Monounsaturated fat 2.509g 1.986g 1%
Fructose 0.99g 0.19g 1%
Calories 430kcal 418kcal 1%
Potassium 170mg 152mg 1%
Carbs 77.66g 74.05g 1%
Net carbs 74.26g 71.25g N/A
Sugar 24.85g 1.29g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.055g 0.167g N/A
Saturated fat 1.633g 1.653g 0%
Tryptophan 0.116mg 0%
Threonine 0.268mg 0%
Isoleucine 0.333mg 0%
Leucine 0.652mg 0%
Lysine 0.172mg 0%
Methionine 0.147mg 0%
Phenylalanine 0.45mg 0%
Valine 0.399mg 0%
Histidine 0.197mg 0%
Omega-3 - ALA 0.599g 0.535g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.024g 0.018g N/A
Omega-6 - Eicosadienoic acid 0.004g 0.003g N/A
Omega-6 - Linoleic acid 4.735g 4.25g N/A

Which food is preferable for your diet?

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

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
32%
Graham cracker
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
60%
Graham cracker
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 23.56g)
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 contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 482mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 0.02g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2.4)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (74)

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.