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

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

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Differences between bran raw and saltine cracker (includes oyster, soda, soup)

  • Bran raw has more manganese, phosphorus, selenium, magnesium, fiber, vitamin B1, copper, and zinc, while saltine cracker (includes oyster, soda, soup) has more vitamin B3.
  • Bran raw's daily need coverage for manganese is 215% higher.
  • Saltine cracker (includes oyster, soda, soup) contains 10 times less magnesium than bran raw. Bran raw contains 235mg of magnesium, while saltine cracker (includes oyster, soda, soup) contains 23mg.
  • The amount of sodium in bran raw is lower.
  • Bran raw has a lower glycemic index. The glycemic index of bran raw is 56, while the glycemic index of saltine cracker (includes oyster, soda, soup) is 74.

The food types used in this comparison are Oat bran, raw and Crackers, saltines (includes oyster, soda, soup).

Infographic

Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +921.7%
Contains more CalciumCalcium +205.3%
Contains more PotassiumPotassium +272.4%
Contains more CopperCopper +189.9%
Contains more ZincZinc +350.7%
Contains more PhosphorusPhosphorus +619.6%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +720.7%
Contains more SeleniumSelenium +338.8%
~equal in Iron ~5.57mg

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 B1Vitamin B1 +66.7%
Contains more Vitamin B5Vitamin B5 +178.7%
Contains more Vitamin B6Vitamin B6 +91.9%
Contains more CholineCholine +92.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +13.9%
Contains more Vitamin B2Vitamin B2 +121.4%
Contains more Vitamin B3Vitamin B3 +589.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +693.8%
Contains more FolateFolate +157.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Saltine cracker (includes oyster, soda, soup) DV% diff.
Manganese 5.63mg 0.686mg 215%
Phosphorus 734mg 102mg 90%
Selenium 45.2µg 10.3µg 63%
Magnesium 235mg 23mg 50%
Fiber 15.4g 2.8g 50%
Sodium 4mg 941mg 41%
Vitamin B1 1.17mg 0.702mg 39%
Vitamin B3 0.934mg 6.442mg 34%
Copper 0.403mg 0.139mg 29%
Starch 67.83g 28%
Zinc 3.11mg 0.69mg 22%
Folate 52µg 134µg 21%
Vitamin B2 0.22mg 0.487mg 21%
Vitamin B5 1.494mg 0.536mg 19%
Vitamin K 3.2µg 25.4µg 19%
Protein 17.3g 9.46g 16%
Polyunsaturated fat 2.766g 4.835g 14%
Potassium 566mg 152mg 12%
Calories 246kcal 418kcal 9%
Vitamin B6 0.165mg 0.086mg 6%
Calcium 58mg 19mg 4%
Vitamin B12 0µg 0.09µg 4%
Carbs 66.22g 74.05g 3%
Choline 32.2mg 16.7mg 3%
Iron 5.41mg 5.57mg 2%
Fats 7.03g 8.64g 2%
Vitamin E 1.01mg 1.15mg 1%
Saturated fat 1.328g 1.653g 1%
Monounsaturated fat 2.376g 1.986g 1%
Net carbs 50.82g 71.25g N/A
Sugar 1.45g 1.29g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.167g N/A
Tryptophan 0.335mg 0.116mg 0%
Threonine 0.502mg 0.268mg 0%
Isoleucine 0.668mg 0.333mg 0%
Leucine 1.374mg 0.652mg 0%
Lysine 0.76mg 0.172mg 0%
Methionine 0.335mg 0.147mg 0%
Phenylalanine 0.908mg 0.45mg 0%
Valine 0.964mg 0.399mg 0%
Histidine 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +82.9%
Contains more WaterWater +29.7%
Contains more FatsFats +22.9%
Contains more CarbsCarbs +11.8%
~equal in Other ~2.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 -19.7%
Contains more Mono. FatMonounsaturated fat +19.6%
Contains more Poly. FatPolyunsaturated fat +74.8%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.