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

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How are saltine cracker (includes oyster, soda, soup) and almonds different?

  • Saltine cracker (includes oyster, soda, soup) is higher in vitamin B1; however, almonds are richer in vitamin E, copper, manganese, magnesium, phosphorus, vitamin B2, fiber, and calcium.
  • Daily need coverage for vitamin E for almonds is 163% higher.
  • Saltine cracker (includes oyster, soda, soup) contains 941 times more sodium than almonds. While saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, almonds contain only 1mg.
  • Almonds have a lower glycemic index (0) than saltine cracker (includes oyster, soda, soup) (74).

Crackers, saltines (includes oyster, soda, soup) and Nuts, almonds are the varieties used in this article.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Almonds 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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more IronIron +50.1%
Contains more SeleniumSelenium +151.2%
Contains more MagnesiumMagnesium +1073.9%
Contains more CalciumCalcium +1315.8%
Contains more PotassiumPotassium +382.2%
Contains more CopperCopper +641.7%
Contains more ZincZinc +352.2%
Contains more PhosphorusPhosphorus +371.6%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +217.6%

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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +242.4%
Contains more Vitamin B3Vitamin B3 +78.1%
Contains more Vitamin B5Vitamin B5 +13.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +204.5%
Contains more Vitamin EVitamin E +2128.7%
Contains more Vitamin B2Vitamin B2 +133.7%
Contains more Vitamin B6Vitamin B6 +59.3%
Contains more CholineCholine +212%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more CarbsCarbs +243.6%
Contains more WaterWater +14.5%
Contains more ProteinProtein +123.6%
Contains more FatsFats +477.9%
~equal in Other ~2.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -56.5%
Contains more Mono. FatMonounsaturated fat +1488.7%
Contains more Poly. FatPolyunsaturated fat +155%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more StarchStarch +9320.8%
Contains more FructoseFructose +72.7%
Contains more MaltoseMaltose +2350%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +41.7%
Contains more GalactoseGalactose +∞%
~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.
Saltine cracker (includes oyster, soda, soup) Almonds
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Almonds DV% diff.
Vitamin E 1.15mg 25.63mg 163%
Copper 0.139mg 1.031mg 99%
Monounsaturated fat 1.986g 31.551g 74%
Manganese 0.686mg 2.179mg 65%
Fats 8.64g 49.93g 64%
Magnesium 23mg 270mg 59%
Phosphorus 102mg 481mg 54%
Polyunsaturated fat 4.835g 12.329g 50%
Vitamin B2 0.487mg 1.138mg 50%
Sodium 941mg 1mg 41%
Vitamin B1 0.702mg 0.205mg 41%
Fiber 2.8g 12.5g 39%
Starch 67.83g 0.72g 28%
Calcium 19mg 269mg 25%
Protein 9.46g 21.15g 23%
Folate 134µg 44µg 23%
Iron 5.57mg 3.71mg 23%
Zinc 0.69mg 3.12mg 22%
Vitamin K 25.4µg 0µg 21%
Vitamin B3 6.442mg 3.618mg 18%
Carbs 74.05g 21.55g 18%
Potassium 152mg 733mg 17%
Selenium 10.3µg 4.1µg 11%
Saturated fat 1.653g 3.802g 10%
Calories 418kcal 579kcal 8%
Choline 16.7mg 52.1mg 6%
Vitamin B6 0.086mg 0.137mg 4%
Vitamin B12 0.09µg 0µg 4%
Vitamin B5 0.536mg 0.471mg 1%
Net carbs 71.25g 9.05g N/A
Sugar 1.29g 4.35g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.167g 0.015g N/A
Tryptophan 0.116mg 0.211mg 0%
Threonine 0.268mg 0.601mg 0%
Isoleucine 0.333mg 0.751mg 0%
Leucine 0.652mg 1.473mg 0%
Lysine 0.172mg 0.568mg 0%
Methionine 0.147mg 0.157mg 0%
Phenylalanine 0.45mg 1.132mg 0%
Valine 0.399mg 0.855mg 0%
Histidine 0.197mg 0.539mg 0%
Fructose 0.19g 0.11g 0%
Omega-3 - ALA 0.535g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g 0g N/A
Omega-6 - Eicosadienoic acid 0.003g 0.002g N/A
Omega-6 - Linoleic acid 4.25g 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker (includes oyster, soda, soup) Almonds
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
51%
Saltine cracker (includes oyster, soda, soup)
78%
Almonds
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
142%
Almonds

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 - 3.06g)
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 - 2.149g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 940mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 74)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)
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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.