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

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

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

  • Brazil nut is richer in selenium, copper, phosphorus, magnesium, and zinc, while saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B3, and vitamin B2.
  • Brazil nut's daily need coverage for selenium is 3467% higher.
  • Saltine cracker (includes oyster, soda, soup) has 16 times less magnesium than brazil nut. Brazil nut has 376mg of magnesium, while saltine cracker (includes oyster, soda, soup) has 23mg.
  • Saltine cracker (includes oyster, soda, soup) is lower in saturated fat.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index (74) than brazil nut (10).

We used Nuts, brazilnuts, dried, unblanched and Crackers, saltines (includes oyster, soda, soup) types in this comparison.

Infographic

Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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 +1534.8%
Contains more CalciumCalcium +742.1%
Contains more PotassiumPotassium +333.6%
Contains more CopperCopper +1154%
Contains more ZincZinc +488.4%
Contains more PhosphorusPhosphorus +610.8%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +78.3%
Contains more SeleniumSelenium +18511.7%
Contains more IronIron +129.2%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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 +391.3%
Contains more Vitamin B6Vitamin B6 +17.4%
Contains more CholineCholine +72.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +13.8%
Contains more Vitamin B2Vitamin B2 +1291.4%
Contains more Vitamin B3Vitamin B3 +2083.7%
Contains more Vitamin B5Vitamin B5 +191.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +509.1%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 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 +51.4%
Contains more FatsFats +676.6%
Contains more OtherOther +22.1%
Contains more CarbsCarbs +530.7%
Contains more WaterWater +47.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 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 more Mono. FatMonounsaturated fat +1102.4%
Contains more Poly. FatPolyunsaturated fat +404.6%
Contains less Sat. FatSaturated fat -89.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98%
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 +27032%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brazil nut Saltine cracker (includes oyster, soda, soup) DV% diff.
Selenium 1917µg 10.3µg 3467%
Copper 1.743mg 0.139mg 178%
Polyunsaturated fat 24.399g 4.835g 130%
Fats 67.1g 8.64g 90%
Phosphorus 725mg 102mg 89%
Magnesium 376mg 23mg 84%
Saturated fat 16.134g 1.653g 66%
Monounsaturated fat 23.879g 1.986g 55%
Sodium 3mg 941mg 41%
Iron 2.43mg 5.57mg 39%
Vitamin B3 0.295mg 6.442mg 38%
Vitamin B2 0.035mg 0.487mg 35%
Zinc 4.06mg 0.69mg 31%
Vitamin E 5.65mg 1.15mg 30%
Starch 0.25g 67.83g 28%
Folate 22µg 134µg 28%
Manganese 1.223mg 0.686mg 23%
Carbs 11.74g 74.05g 21%
Vitamin K 0µg 25.4µg 21%
Fiber 7.5g 2.8g 19%
Potassium 659mg 152mg 15%
Calcium 160mg 19mg 14%
Calories 659kcal 418kcal 12%
Protein 14.32g 9.46g 10%
Vitamin B5 0.184mg 0.536mg 7%
Vitamin B1 0.617mg 0.702mg 7%
Vitamin B12 0µg 0.09µg 4%
Choline 28.8mg 16.7mg 2%
Vitamin B6 0.101mg 0.086mg 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 71.25g N/A
Sugar 2.33g 1.29g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.167g N/A
Tryptophan 0.135mg 0.116mg 0%
Threonine 0.365mg 0.268mg 0%
Isoleucine 0.518mg 0.333mg 0%
Leucine 1.19mg 0.652mg 0%
Lysine 0.49mg 0.172mg 0%
Methionine 1.124mg 0.147mg 0%
Phenylalanine 0.639mg 0.45mg 0%
Valine 0.76mg 0.399mg 0%
Histidine 0.409mg 0.197mg 0%
Fructose 0g 0.19g 0%
Omega-3 - ALA 0.018g 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g 0.018g N/A
Omega-6 - Eicosadienoic acid 0g 0.003g N/A
Omega-6 - Linoleic acid 23.859g 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut 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
27%
Brazil nut
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
1208%
Brazil nut
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 1.04g)
Which food is lower in Saturated fat?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Saturated fat (difference - 14.481g)
Which food is cheaper?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is cheaper (difference - $1)
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 contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 938mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.