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

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

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

  • Oats are richer in manganese, phosphorus, copper, magnesium, fiber, and zinc, while saltine cracker (includes oyster, soda, soup) is higher in vitamin B3, vitamin B2, and folate.
  • Oats' daily need coverage for manganese is 184% higher.
  • Saltine cracker (includes oyster, soda, soup) has 8 times less magnesium than oats. Oats have 177mg of magnesium, while saltine cracker (includes oyster, soda, soup) has 23mg.
  • Oats are lower in sodium.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index (74) than oats (59).

We used Oats and Crackers, saltines (includes oyster, soda, soup) types in this comparison.

Infographic

Oats 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.
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 +669.6%
Contains more CalciumCalcium +184.2%
Contains more PotassiumPotassium +182.2%
Contains more CopperCopper +350.4%
Contains more ZincZinc +475.4%
Contains more PhosphorusPhosphorus +412.7%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +616.6%
Contains more IronIron +18%

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.
Oats
Oats
2
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 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 B5Vitamin B5 +151.7%
Contains more Vitamin B6Vitamin B6 +38.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +250.4%
Contains more Vitamin B3Vitamin B3 +570.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +139.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.702mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +78.5%
Contains more WaterWater +62.8%
Contains more FatsFats +25.2%
Contains more CarbsCarbs +11.7%
Contains more OtherOther +62.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 -26.4%
Contains more Poly. FatPolyunsaturated fat +90.7%
~equal in Monounsaturated fat ~1.986g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oats Saltine cracker (includes oyster, soda, soup) DV% diff.
Manganese 4.916mg 0.686mg 184%
Phosphorus 523mg 102mg 60%
Copper 0.626mg 0.139mg 54%
Sodium 2mg 941mg 41%
Magnesium 177mg 23mg 37%
Vitamin B3 0.961mg 6.442mg 34%
Fiber 10.6g 2.8g 31%
Zinc 3.97mg 0.69mg 30%
Starch 67.83g 28%
Vitamin B2 0.139mg 0.487mg 27%
Vitamin K 25.4µg 21%
Folate 56µg 134µg 20%
Selenium 10.3µg 19%
Vitamin B5 1.349mg 0.536mg 16%
Polyunsaturated fat 2.535g 4.835g 15%
Protein 16.89g 9.46g 15%
Iron 4.72mg 5.57mg 11%
Potassium 429mg 152mg 8%
Vitamin E 1.15mg 8%
Vitamin B1 0.763mg 0.702mg 5%
Calcium 54mg 19mg 4%
Vitamin B12 0µg 0.09µg 4%
Choline 16.7mg 3%
Carbs 66.27g 74.05g 3%
Fats 6.9g 8.64g 3%
Vitamin B6 0.119mg 0.086mg 3%
Saturated fat 1.217g 1.653g 2%
Calories 389kcal 418kcal 1%
Net carbs 55.67g 71.25g N/A
Sugar 1.29g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.167g N/A
Monounsaturated fat 2.178g 1.986g 0%
Tryptophan 0.234mg 0.116mg 0%
Threonine 0.575mg 0.268mg 0%
Isoleucine 0.694mg 0.333mg 0%
Leucine 1.284mg 0.652mg 0%
Lysine 0.701mg 0.172mg 0%
Methionine 0.312mg 0.147mg 0%
Phenylalanine 0.895mg 0.45mg 0%
Valine 0.937mg 0.399mg 0%
Histidine 0.405mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oats 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
30%
Oats
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
154%
Oats
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

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?
Oats
Oats is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 939mg)
Which food is lower in Saturated fat?
Oats
Oats is lower in Saturated fat (difference - 0.436g)
Which food is lower in glycemic index?
Oats
Oats is lower in glycemic index (difference - 15)
Which food is cheaper?
Oats
Oats is cheaper (difference - $1.8)
Which food is richer in minerals?
Oats
Oats 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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.