Kiwi vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison
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What are the main differences between kiwi and saltine cracker (includes oyster, soda, soup)?
- Kiwi is richer in vitamin C and vitamin K, while saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B1, vitamin B3, vitamin B2, folate, manganese, and selenium.
- Kiwi's daily need coverage for vitamin C is 103% higher.
- Saltine cracker (includes oyster, soda, soup) has 2 times less vitamin K than kiwi. Kiwi has 40.3µg of vitamin K, while saltine cracker (includes oyster, soda, soup) has 25.4µg.
- Kiwi is lower in sodium.
- Saltine cracker (includes oyster, soda, soup) has a higher glycemic index (74) than kiwi (58).
We used Kiwifruit, green, raw and Crackers, saltines (includes oyster, soda, soup) types in this comparison.
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.
| Contains more CalciumCalcium | +78.9% |
| Contains more PotassiumPotassium | +105.3% |
| Contains less SodiumSodium | -99.7% |
| Contains more MagnesiumMagnesium | +35.3% |
| Contains more IronIron | +1696.8% |
| Contains more ZincZinc | +392.9% |
| Contains more PhosphorusPhosphorus | +200% |
| Contains more ManganeseManganese | +600% |
| Contains more SeleniumSelenium | +5050% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin EVitamin E | +27% |
| Contains more Vitamin KVitamin K | +58.7% |
| Contains more Vitamin B1Vitamin B1 | +2500% |
| Contains more Vitamin B2Vitamin B2 | +1848% |
| Contains more Vitamin B3Vitamin B3 | +1789.1% |
| Contains more Vitamin B5Vitamin B5 | +192.9% |
| Contains more Vitamin B6Vitamin B6 | +36.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +436% |
| Contains more CholineCholine | +114.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 0mg | 103% |
| Iron | 0.31mg | 5.57mg | 66% |
| Vitamin B1 | 0.027mg | 0.702mg | 56% |
| Sodium | 3mg | 941mg | 41% |
| Vitamin B3 | 0.341mg | 6.442mg | 38% |
| Vitamin B2 | 0.025mg | 0.487mg | 36% |
| Polyunsaturated fat | 0.287g | 4.835g | 30% |
| Starch | 0g | 67.83g | 28% |
| Folate | 25µg | 134µg | 27% |
| Manganese | 0.098mg | 0.686mg | 26% |
| Carbs | 14.66g | 74.05g | 20% |
| Calories | 61kcal | 418kcal | 18% |
| Selenium | 0.2µg | 10.3µg | 18% |
| Protein | 1.14g | 9.46g | 17% |
| Vitamin K | 40.3µg | 25.4µg | 12% |
| Fats | 0.52g | 8.64g | 12% |
| Phosphorus | 34mg | 102mg | 10% |
| Saturated fat | 0.029g | 1.653g | 7% |
| Vitamin B5 | 0.183mg | 0.536mg | 7% |
| Fructose | 4.35g | 0.19g | 5% |
| Zinc | 0.14mg | 0.69mg | 5% |
| Potassium | 312mg | 152mg | 5% |
| Monounsaturated fat | 0.047g | 1.986g | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin E | 1.46mg | 1.15mg | 2% |
| Vitamin B6 | 0.063mg | 0.086mg | 2% |
| Calcium | 34mg | 19mg | 2% |
| Choline | 7.8mg | 16.7mg | 2% |
| Copper | 0.13mg | 0.139mg | 1% |
| Fiber | 3g | 2.8g | 1% |
| Magnesium | 17mg | 23mg | 1% |
| Net carbs | 11.66g | 71.25g | N/A |
| Sugar | 8.99g | 1.29g | N/A |
| Vitamin A | 4µg | 1µg | 0% |
| Trans fat | 0g | 0.167g | N/A |
| Tryptophan | 0.015mg | 0.116mg | 0% |
| Threonine | 0.047mg | 0.268mg | 0% |
| Isoleucine | 0.051mg | 0.333mg | 0% |
| Leucine | 0.066mg | 0.652mg | 0% |
| Lysine | 0.061mg | 0.172mg | 0% |
| Methionine | 0.024mg | 0.147mg | 0% |
| Phenylalanine | 0.044mg | 0.45mg | 0% |
| Valine | 0.057mg | 0.399mg | 0% |
| Histidine | 0.027mg | 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
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Protein:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
| Contains more WaterWater | +1545% |
| Contains more ProteinProtein | +729.8% |
| Contains more FatsFats | +1561.5% |
| Contains more CarbsCarbs | +405.1% |
| Contains more OtherOther | +359% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
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 | -98.2% |
| Contains more Mono. FatMonounsaturated fat | +4125.5% |
| Contains more Poly. FatPolyunsaturated fat | +1584.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.15 g
Glucose:
4.11 g
Fructose:
4.35 g
Lactose:
0 g
Maltose:
0.19 g
Galactose:
0.17 g
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 | +3325% |
| Contains more FructoseFructose | +2189.5% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +415.8% |
~equal in
Lactose
~0g