Mixed nuts vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison
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A recap on differences between mixed nuts and saltine cracker (includes oyster, soda, soup)
- Mixed nuts are higher in copper, manganese, phosphorus, magnesium, vitamin E, and selenium, yet saltine cracker (includes oyster, soda, soup) is higher in vitamin B1 and iron.
- Mixed nuts cover your daily copper needs 85% more than saltine cracker (includes oyster, soda, soup).
- Mixed nuts contain 10 times more magnesium than saltine cracker (includes oyster, soda, soup). While mixed nuts contain 229mg of magnesium, saltine cracker (includes oyster, soda, soup) contains only 23mg.
- The amount of saturated fat in saltine cracker (includes oyster, soda, soup) is lower.
- The glycemic index of mixed nuts is lower.
Food varieties used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Crackers, saltines (includes oyster, soda, soup).
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 MagnesiumMagnesium | +895.7% |
| Contains more CalciumCalcium | +515.8% |
| Contains more PotassiumPotassium | +315.8% |
| Contains more CopperCopper | +552.5% |
| Contains more ZincZinc | +387% |
| Contains more PhosphorusPhosphorus | +347.1% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +197.4% |
| Contains more SeleniumSelenium | +229.1% |
| Contains more IronIron | +113.4% |
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 EVitamin E | +580% |
| Contains more Vitamin B3Vitamin B3 | +19.7% |
| Contains more Vitamin B5Vitamin B5 | +112.7% |
| Contains more Vitamin B6Vitamin B6 | +309.3% |
| Contains more CholineCholine | +211.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +271.4% |
| Contains more Vitamin B2Vitamin B2 | +148.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +345.6% |
| Contains more FolateFolate | +61.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.907mg | 0.139mg | 85% |
| Fats | 53.95g | 8.64g | 70% |
| Monounsaturated fat | 28.488g | 1.986g | 66% |
| Polyunsaturated fat | 14.612g | 4.835g | 65% |
| Manganese | 2.04mg | 0.686mg | 59% |
| Phosphorus | 456mg | 102mg | 51% |
| Magnesium | 229mg | 23mg | 49% |
| Vitamin E | 7.82mg | 1.15mg | 44% |
| Selenium | 33.9µg | 10.3µg | 43% |
| Vitamin B1 | 0.189mg | 0.702mg | 43% |
| Sodium | 5mg | 941mg | 41% |
| Iron | 2.61mg | 5.57mg | 37% |
| Saturated fat | 8.711g | 1.653g | 32% |
| Starch | 4.2g | 67.83g | 26% |
| Zinc | 3.36mg | 0.69mg | 24% |
| Vitamin B2 | 0.196mg | 0.487mg | 22% |
| Protein | 20.04g | 9.46g | 21% |
| Vitamin B6 | 0.352mg | 0.086mg | 20% |
| Carbs | 21.05g | 74.05g | 18% |
| Fiber | 7g | 2.8g | 17% |
| Vitamin K | 5.7µg | 25.4µg | 16% |
| Potassium | 632mg | 152mg | 14% |
| Folate | 83µg | 134µg | 13% |
| Vitamin B5 | 1.14mg | 0.536mg | 12% |
| Calcium | 117mg | 19mg | 10% |
| Calories | 607kcal | 418kcal | 9% |
| Vitamin B3 | 7.709mg | 6.442mg | 8% |
| Choline | 52mg | 16.7mg | 6% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 14.05g | 71.25g | N/A |
| Sugar | 4.15g | 1.29g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0.055g | 0.167g | N/A |
| Tryptophan | 0.22mg | 0.116mg | 0% |
| Threonine | 0.703mg | 0.268mg | 0% |
| Isoleucine | 0.826mg | 0.333mg | 0% |
| Leucine | 1.656mg | 0.652mg | 0% |
| Lysine | 0.782mg | 0.172mg | 0% |
| Methionine | 0.283mg | 0.147mg | 0% |
| Phenylalanine | 1.182mg | 0.45mg | 0% |
| Valine | 1.001mg | 0.399mg | 0% |
| Histidine | 0.572mg | 0.197mg | 0% |
| Fructose | 0g | 0.19g | 0% |
| Omega-3 - EPA | 0.005g | 0g | N/A |
| Omega-3 - ALA | 0.082g | 0.535g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.018g | N/A |
| Omega-6 - Eicosadienoic acid | 0.013g | 0.003g | N/A |
| Omega-6 - Linoleic acid | 14.455g | 4.25g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
Protein:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
| Contains more ProteinProtein | +111.8% |
| Contains more FatsFats | +524.4% |
| Contains more CarbsCarbs | +251.8% |
| Contains more WaterWater | +142.8% |
~equal in
Other
~2.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
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 | +1334.4% |
| Contains more Poly. FatPolyunsaturated fat | +202.2% |
| Contains less Sat. FatSaturated fat | -81% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
4.2 g
Sucrose:
4.15 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 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 StarchStarch | +1515% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g