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

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

  • Oatmeal has more vitamin B6 and vitamin A, while saltine cracker (includes oyster, soda, soup) has more vitamin B1, folate, vitamin B3, vitamin B2, vitamin K, selenium, and copper.
  • Saltine cracker (includes oyster, soda, soup)'s daily need coverage for sodium is 39% higher.
  • Saltine cracker (includes oyster, soda, soup) contains 217 times less vitamin A than oatmeal. Oatmeal contains 433IU of vitamin A, while saltine cracker (includes oyster, soda, soup) contains 2IU.
  • The amount of sodium in oatmeal is lower.

The food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Crackers, saltines (includes oyster, soda, soup).

Infographic

Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 +13%
Contains more CalciumCalcium +321.1%
Contains less SodiumSodium -94.8%
Contains more PotassiumPotassium +149.2%
Contains more CopperCopper +110.6%
Contains more ZincZinc +11.3%
Contains more PhosphorusPhosphorus +32.5%
Contains more ManganeseManganese +22.9%
Contains more SeleniumSelenium +106%
~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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 AVitamin A +12900%
Contains more Vitamin B6Vitamin B6 +237.2%
Contains more Vitamin EVitamin E +1542.9%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B2Vitamin B2 +126.5%
Contains more Vitamin B3Vitamin B3 +113%
Contains more Vitamin B5Vitamin B5 +69.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +6250%
Contains more FolateFolate +204.5%
Contains more CholineCholine +255.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +1564%
Contains more ProteinProtein +299.2%
Contains more FatsFats +535.3%
Contains more CarbsCarbs +534.5%
Contains more OtherOther +391.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 -86.3%
Contains more Mono. FatMonounsaturated fat +407.9%
Contains more Poly. FatPolyunsaturated fat +1035%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 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 GalactoseGalactose +∞%
Contains more StarchStarch +554.1%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Saltine cracker (includes oyster, soda, soup) DV% diff.
Sodium 49mg 941mg 39%
Vitamin B1 0.26mg 0.702mg 37%
Polyunsaturated fat 0.426g 4.835g 29%
Starch 10.37g 67.83g 24%
Folate 44µg 134µg 23%
Carbs 11.67g 74.05g 21%
Vitamin K 0.4µg 25.4µg 21%
Vitamin B3 3.025mg 6.442mg 21%
Vitamin B2 0.215mg 0.487mg 21%
Calories 68kcal 418kcal 18%
Vitamin B6 0.29mg 0.086mg 16%
Vitamin A 130µg 1µg 14%
Protein 2.37g 9.46g 14%
Fats 1.36g 8.64g 11%
Selenium 5µg 10.3µg 10%
Copper 0.066mg 0.139mg 8%
Vitamin E 0.07mg 1.15mg 7%
Saturated fat 0.226g 1.653g 6%
Manganese 0.558mg 0.686mg 6%
Calcium 80mg 19mg 6%
Iron 5.96mg 5.57mg 5%
Fiber 1.7g 2.8g 4%
Phosphorus 77mg 102mg 4%
Vitamin B5 0.317mg 0.536mg 4%
Vitamin B12 0µg 0.09µg 4%
Monounsaturated fat 0.391g 1.986g 4%
Potassium 61mg 152mg 3%
Choline 4.7mg 16.7mg 2%
Zinc 0.62mg 0.69mg 1%
Magnesium 26mg 23mg 1%
Net carbs 9.97g 71.25g N/A
Sugar 0.46g 1.29g N/A
Trans fat 0.003g 0.167g N/A
Tryptophan 0.04mg 0.116mg 0%
Threonine 0.083mg 0.268mg 0%
Isoleucine 0.105mg 0.333mg 0%
Leucine 0.2mg 0.652mg 0%
Lysine 0.135mg 0.172mg 0%
Methionine 0.04mg 0.147mg 0%
Phenylalanine 0.13mg 0.45mg 0%
Valine 0.151mg 0.399mg 0%
Histidine 0.057mg 0.197mg 0%
Fructose 0g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
26%
Oatmeal
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
45%
Oatmeal
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is richer in minerals?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in minerals
Which food is lower in glycemic index?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in glycemic index (difference - 5)
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 is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 0.83g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 892mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 1.427g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.4)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.