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

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Summary of differences between mussels and saltine cracker (includes oyster, soda, soup)

  • Mussels has more vitamin B12, manganese, selenium, phosphorus, zinc, and vitamin C; however, saltine cracker (includes oyster, soda, soup) is higher in vitamin B1 and vitamin B3.
  • Mussels covers your daily need for vitamin B12, 996% more than saltine cracker (includes oyster, soda, soup).
  • The glycemic index of saltine cracker (includes oyster, soda, soup) is higher.

These are the specific foods used in this comparison Mollusks, mussel, blue, cooked, moist heat and Crackers, saltines (includes oyster, soda, soup).

Infographic

Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
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 +60.9%
Contains more CalciumCalcium +73.7%
Contains more PotassiumPotassium +76.3%
Contains more IronIron +20.6%
Contains more ZincZinc +287%
Contains more PhosphorusPhosphorus +179.4%
Contains less SodiumSodium -60.8%
Contains more ManganeseManganese +891.3%
Contains more SeleniumSelenium +769.9%
~equal in Copper ~0.139mg

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +9000%
Contains more Vitamin B5Vitamin B5 +77.2%
Contains more Vitamin B6Vitamin B6 +16.3%
Contains more Vitamin B12Vitamin B12 +26566.7%
Contains more Vitamin B1Vitamin B1 +134%
Contains more Vitamin B2Vitamin B2 +16%
Contains more Vitamin B3Vitamin B3 +114.7%
Contains more FolateFolate +76.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 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 +151.6%
Contains more WaterWater +1110.9%
Contains more OtherOther +13.6%
Contains more FatsFats +92.9%
Contains more CarbsCarbs +902%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 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 -48.6%
Contains more Mono. FatMonounsaturated fat +95.9%
Contains more Poly. FatPolyunsaturated fat +298.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels Saltine cracker (includes oyster, soda, soup) DV% diff.
Vitamin B12 24µg 0.09µg 996%
Manganese 6.8mg 0.686mg 266%
Selenium 89.6µg 10.3µg 144%
Vitamin B1 0.3mg 0.702mg 34%
Protein 23.8g 9.46g 29%
Starch 67.83g 28%
Phosphorus 285mg 102mg 26%
Sodium 369mg 941mg 25%
Polyunsaturated fat 1.212g 4.835g 24%
Carbs 7.39g 74.05g 22%
Vitamin B3 3mg 6.442mg 22%
Vitamin K 25.4µg 21%
Cholesterol 56mg 0mg 19%
Zinc 2.67mg 0.69mg 18%
Vitamin C 13.6mg 0mg 15%
Folate 76µg 134µg 15%
Iron 6.72mg 5.57mg 14%
Calories 172kcal 418kcal 12%
Fiber 0g 2.8g 11%
Vitamin A 91µg 1µg 10%
Vitamin E 1.15mg 8%
Vitamin B5 0.95mg 0.536mg 8%
Fats 4.48g 8.64g 6%
Vitamin B2 0.42mg 0.487mg 5%
Saturated fat 0.85g 1.653g 4%
Choline 16.7mg 3%
Potassium 268mg 152mg 3%
Magnesium 37mg 23mg 3%
Monounsaturated fat 1.014g 1.986g 2%
Vitamin B6 0.1mg 0.086mg 1%
Copper 0.149mg 0.139mg 1%
Calcium 33mg 19mg 1%
Net carbs 7.39g 71.25g N/A
Sugar 1.29g N/A
Trans fat 0.167g N/A
Tryptophan 0.267mg 0.116mg 0%
Threonine 1.025mg 0.268mg 0%
Isoleucine 1.036mg 0.333mg 0%
Leucine 1.676mg 0.652mg 0%
Lysine 1.779mg 0.172mg 0%
Methionine 0.537mg 0.147mg 0%
Phenylalanine 0.853mg 0.45mg 0%
Valine 1.04mg 0.399mg 0%
Histidine 0.457mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - EPA 0.276g 0g N/A
Omega-3 - DHA 0.506g 0g N/A
Omega-3 - ALA 0.535g N/A
Omega-3 - DPA 0.044g 0g 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
Mussels 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
265%
Mussels
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
198%
Mussels
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is lower in Cholesterol?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Cholesterol (difference - 56mg)
Which food is cheaper?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is cheaper (difference - $4.6)
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Mussels
Mussels contains less Sodium (difference - 572mg)
Which food is lower in Saturated fat?
Mussels
Mussels is lower in Saturated fat (difference - 0.803g)
Which food is lower in glycemic index?
Mussels
Mussels is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
Which food is richer in vitamins?
?
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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.