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

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

  • Saltine cracker (includes oyster, soda, soup) has more iron, vitamin B1, vitamin B3, and folate, while American cheese has more calcium, phosphorus, and vitamin B12.
  • American cheese's daily need coverage for calcium is 103% higher.
  • American cheese contains 85 times less vitamin B3 than saltine cracker (includes oyster, soda, soup). Saltine cracker (includes oyster, soda, soup) contains 6.442mg of vitamin B3, while American cheese contains 0.076mg.
  • The amount of sodium in saltine cracker (includes oyster, soda, soup) is lower.
  • American cheese has a lower glycemic index. The glycemic index of American cheese is 27, while the glycemic index of saltine cracker (includes oyster, soda, soup) is 74.

The food types used in this comparison are Crackers, saltines (includes oyster, soda, soup) and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Saltine cracker (includes oyster, soda, soup) vs American cheese 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 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more PotassiumPotassium +15.2%
Contains more IronIron +784.1%
Contains more CopperCopper +202.2%
Contains less SodiumSodium -43.7%
Contains more ManganeseManganese +1573.2%
Contains more MagnesiumMagnesium +13%
Contains more CalciumCalcium +5400%
Contains more ZincZinc +260.9%
Contains more PhosphorusPhosphorus +528.4%
Contains more SeleniumSelenium +96.1%

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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin EVitamin E +43.8%
Contains more Vitamin B1Vitamin B1 +4580%
Contains more Vitamin B2Vitamin B2 +108.1%
Contains more Vitamin B3Vitamin B3 +8376.3%
Contains more Vitamin B5Vitamin B5 +33%
Contains more Vitamin B6Vitamin B6 +59.3%
Contains more Vitamin KVitamin K +876.9%
Contains more FolateFolate +1575%
Contains more Vitamin AVitamin A +24900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +1566.7%
Contains more CholineCholine +116.8%
~equal in Vitamin C ~0mg

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
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +1901.4%
Contains more ProteinProtein +91.6%
Contains more FatsFats +267.9%
Contains more WaterWater +684.4%
Contains more OtherOther +141.8%

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
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -90.8%
Contains more Poly. FatPolyunsaturated fat +276%
Contains more Mono. FatMonounsaturated fat +314.7%

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
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Sucrose ~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) American cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) American cheese DV% diff.
Calcium 19mg 1045mg 103%
Phosphorus 102mg 641mg 77%
Saturated fat 1.653g 18.057g 75%
Iron 5.57mg 0.63mg 62%
Vitamin B12 0.09µg 1.5µg 59%
Vitamin B1 0.702mg 0.015mg 57%
Vitamin B3 6.442mg 0.076mg 40%
Fats 8.64g 31.79g 36%
Cholesterol 0mg 100mg 33%
Sodium 941mg 1671mg 32%
Folate 134µg 8µg 32%
Manganese 0.686mg 0.041mg 28%
Starch 67.83g 28%
Vitamin A 1µg 250µg 28%
Polyunsaturated fat 4.835g 1.286g 24%
Carbs 74.05g 3.7g 23%
Vitamin B2 0.487mg 0.234mg 19%
Vitamin K 25.4µg 2.6µg 19%
Selenium 10.3µg 20.2µg 18%
Protein 9.46g 18.13g 17%
Zinc 0.69mg 2.49mg 16%
Monounsaturated fat 1.986g 8.236g 16%
Fiber 2.8g 0g 11%
Copper 0.139mg 0.046mg 10%
Choline 16.7mg 36.2mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin B5 0.536mg 0.403mg 3%
Vitamin D 0IU 23IU 3%
Calories 418kcal 371kcal 2%
Vitamin B6 0.086mg 0.054mg 2%
Vitamin E 1.15mg 0.8mg 2%
Potassium 152mg 132mg 1%
Magnesium 23mg 26mg 1%
Net carbs 71.25g 3.7g N/A
Sugar 1.29g 2.26g N/A
Trans fat 0.167g 1.144g N/A
Tryptophan 0.116mg 0.232mg 0%
Threonine 0.268mg 0.772mg 0%
Isoleucine 0.333mg 0.938mg 0%
Leucine 0.652mg 1.716mg 0%
Lysine 0.172mg 1.516mg 0%
Methionine 0.147mg 0.475mg 0%
Phenylalanine 0.45mg 0.939mg 0%
Valine 0.399mg 1.187mg 0%
Histidine 0.197mg 0.546mg 0%
Fructose 0.19g 0g 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.535g 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.033g N/A
Omega-6 - Eicosadienoic acid 0.003g 0.009g N/A
Omega-6 - Linoleic acid 4.25g 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker (includes oyster, soda, soup) American cheese
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)
33%
American cheese
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 0.97g)
Which food contains less Sodium?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) contains less Sodium (difference - 730mg)
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 - 16.404g)
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 glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 47)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)
Which food is richer in minerals?
?
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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.