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

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What are the main differences between groat and saltine cracker (includes oyster, soda, soup)?

  • Groat is richer in copper, magnesium, phosphorus, fiber, manganese, and zinc, while saltine cracker (includes oyster, soda, soup) is higher in vitamin B1, iron, and folate.
  • Groat's daily need coverage for copper is 107% higher.
  • Saltine cracker (includes oyster, soda, soup) has 10 times less magnesium than groat. Groat has 231mg of magnesium, while saltine cracker (includes oyster, soda, soup) has 23mg.
  • Groat is lower in sodium.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index (74) than groat (54).

We used Buckwheat and Crackers, saltines (includes oyster, soda, soup) types in this comparison.

Infographic

Groat 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.
Groat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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 +904.3%
Contains more PotassiumPotassium +202.6%
Contains more CopperCopper +691.4%
Contains more ZincZinc +247.8%
Contains more PhosphorusPhosphorus +240.2%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +89.5%
Contains more IronIron +153.2%
Contains more SeleniumSelenium +24.1%
~equal in Calcium ~19mg

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.
Groat
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
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 B5Vitamin B5 +130%
Contains more Vitamin B6Vitamin B6 +144.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +595%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +346.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.442mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 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 +40.1%
Contains more WaterWater +93.1%
Contains more FatsFats +154.1%
Contains more OtherOther +33.3%
~equal in Carbs ~74.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 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 -55.2%
Contains more Mono. FatMonounsaturated fat +91%
Contains more Poly. FatPolyunsaturated fat +365.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Saltine cracker (includes oyster, soda, soup) DV% diff.
Copper 1.1mg 0.139mg 107%
Vitamin B1 0.101mg 0.702mg 50%
Magnesium 231mg 23mg 50%
Iron 2.2mg 5.57mg 42%
Sodium 1mg 941mg 41%
Phosphorus 347mg 102mg 35%
Fiber 10g 2.8g 29%
Starch 67.83g 28%
Manganese 1.3mg 0.686mg 27%
Folate 30µg 134µg 26%
Polyunsaturated fat 1.039g 4.835g 25%
Vitamin K 25.4µg 21%
Zinc 2.4mg 0.69mg 16%
Vitamin B5 1.233mg 0.536mg 14%
Vitamin B6 0.21mg 0.086mg 10%
Potassium 460mg 152mg 9%
Vitamin E 1.15mg 8%
Protein 13.25g 9.46g 8%
Fats 3.4g 8.64g 8%
Vitamin B2 0.425mg 0.487mg 5%
Vitamin B12 0µg 0.09µg 4%
Saturated fat 0.741g 1.653g 4%
Calories 343kcal 418kcal 4%
Vitamin B3 7.02mg 6.442mg 4%
Selenium 8.3µg 10.3µg 4%
Choline 16.7mg 3%
Monounsaturated fat 1.04g 1.986g 2%
Carbs 71.5g 74.05g 1%
Net carbs 61.5g 71.25g N/A
Calcium 18mg 19mg 0%
Sugar 1.29g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.167g N/A
Tryptophan 0.192mg 0.116mg 0%
Threonine 0.506mg 0.268mg 0%
Isoleucine 0.498mg 0.333mg 0%
Leucine 0.832mg 0.652mg 0%
Lysine 0.672mg 0.172mg 0%
Methionine 0.172mg 0.147mg 0%
Phenylalanine 0.52mg 0.45mg 0%
Valine 0.678mg 0.399mg 0%
Histidine 0.309mg 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
Groat 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
31%
Groat
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
109%
Groat
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is cheaper?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is cheaper (difference - $0.2)
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?
Groat
Groat is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 940mg)
Which food is lower in Saturated fat?
Groat
Groat is lower in Saturated fat (difference - 0.912g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.