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

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

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How are mulberries and saltine cracker (includes oyster, soda, soup) different?

  • Mulberries are richer in vitamin C, while saltine cracker (includes oyster, soda, soup) is higher in vitamin B1, iron, vitamin B3, folate, vitamin B2, selenium, vitamin K, and phosphorus.
  • Saltine cracker (includes oyster, soda, soup) covers your daily need for vitamin B1, 56% more than mulberries.
  • Mulberries are lower in sodium.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index (74) than mulberries (25).

Mulberries, raw and Crackers, saltines (includes oyster, soda, soup) types were used in this article.

Infographic

Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
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 +105.3%
Contains more PotassiumPotassium +27.6%
Contains less SodiumSodium -98.9%
Contains more MagnesiumMagnesium +27.8%
Contains more IronIron +201.1%
Contains more CopperCopper +131.7%
Contains more ZincZinc +475%
Contains more PhosphorusPhosphorus +168.4%
Contains more SeleniumSelenium +1616.7%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
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 EVitamin E +32.2%
Contains more Vitamin B1Vitamin B1 +2320.7%
Contains more Vitamin B2Vitamin B2 +382.2%
Contains more Vitamin B3Vitamin B3 +939%
Contains more Vitamin B6Vitamin B6 +72%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +225.6%
Contains more FolateFolate +2133.3%
Contains more CholineCholine +35.8%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Saltine cracker (includes oyster, soda, soup) DV% diff.
Vitamin B1 0.029mg 0.702mg 56%
Iron 1.85mg 5.57mg 47%
Sodium 10mg 941mg 40%
Vitamin C 36.4mg 0mg 40%
Vitamin B3 0.62mg 6.442mg 36%
Folate 6µg 134µg 32%
Polyunsaturated fat 0.207g 4.835g 31%
Vitamin B2 0.101mg 0.487mg 30%
Manganese 0.686mg 30%
Starch 67.83g 28%
Carbs 9.8g 74.05g 21%
Calories 43kcal 418kcal 19%
Selenium 0.6µg 10.3µg 18%
Protein 1.44g 9.46g 16%
Vitamin K 7.8µg 25.4µg 15%
Fats 0.39g 8.64g 13%
Vitamin B5 0.536mg 11%
Phosphorus 38mg 102mg 9%
Copper 0.06mg 0.139mg 9%
Saturated fat 0.027g 1.653g 7%
Monounsaturated fat 0.041g 1.986g 5%
Zinc 0.12mg 0.69mg 5%
Fiber 1.7g 2.8g 4%
Vitamin B12 0µg 0.09µg 4%
Vitamin B6 0.05mg 0.086mg 3%
Calcium 39mg 19mg 2%
Vitamin E 0.87mg 1.15mg 2%
Potassium 194mg 152mg 1%
Magnesium 18mg 23mg 1%
Choline 12.3mg 16.7mg 1%
Net carbs 8.1g 71.25g N/A
Sugar 8.1g 1.29g N/A
Vitamin A 1µg 1µg 0%
Trans fat 0g 0.167g N/A
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%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 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 +1636.2%
Contains more ProteinProtein +556.9%
Contains more FatsFats +2115.4%
Contains more CarbsCarbs +655.6%
Contains more OtherOther +305.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 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 -98.4%
Contains more Mono. FatMonounsaturated fat +4743.9%
Contains more Poly. FatPolyunsaturated fat +2235.7%

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.