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

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

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

  • Saltine cracker (includes oyster, soda, soup) is higher in vitamin B1, iron, vitamin B3, vitamin B2, selenium, and manganese; however, arugula is richer in vitamin K, vitamin A, and vitamin C.
  • Arugula's daily need coverage for vitamin K is 69% more.
  • Arugula contains 35 times less sodium than saltine cracker (includes oyster, soda, soup). Saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, while arugula contains 27mg.
  • Arugula has a lower glycemic index (32) than saltine cracker (includes oyster, soda, soup) (74).

We used Crackers, saltines (includes oyster, soda, soup) and Arugula, raw types in this article.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more IronIron +281.5%
Contains more CopperCopper +82.9%
Contains more ZincZinc +46.8%
Contains more PhosphorusPhosphorus +96.2%
Contains more ManganeseManganese +113.7%
Contains more SeleniumSelenium +3333.3%
Contains more MagnesiumMagnesium +104.3%
Contains more CalciumCalcium +742.1%
Contains more PotassiumPotassium +142.8%
Contains less SodiumSodium -97.1%

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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin EVitamin E +167.4%
Contains more Vitamin B1Vitamin B1 +1495.5%
Contains more Vitamin B2Vitamin B2 +466.3%
Contains more Vitamin B3Vitamin B3 +2012.1%
Contains more Vitamin B5Vitamin B5 +22.7%
Contains more Vitamin B6Vitamin B6 +17.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +38.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +11800%
Contains more Vitamin KVitamin K +327.6%
~equal in Vitamin D ~0µg
~equal in Choline ~15.3mg

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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +266.7%
Contains more FatsFats +1209.1%
Contains more CarbsCarbs +1928.8%
Contains more OtherOther +100%
Contains more WaterWater +1716%

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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +3953.1%
Contains more Poly. FatPolyunsaturated fat +1415.7%
Contains less Sat. FatSaturated fat -94.8%

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) Arugula
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Arugula DV% diff.
Vitamin K 25.4µg 108.6µg 69%
Vitamin B1 0.702mg 0.044mg 55%
Iron 5.57mg 1.46mg 51%
Sodium 941mg 27mg 40%
Vitamin B3 6.442mg 0.305mg 38%
Vitamin B2 0.487mg 0.086mg 31%
Polyunsaturated fat 4.835g 0.319g 30%
Starch 67.83g 28%
Carbs 74.05g 3.65g 23%
Calories 418kcal 25kcal 20%
Selenium 10.3µg 0.3µg 18%
Vitamin C 0mg 15mg 17%
Manganese 0.686mg 0.321mg 16%
Protein 9.46g 2.58g 14%
Calcium 19mg 160mg 14%
Vitamin A 1µg 119µg 13%
Fats 8.64g 0.66g 12%
Folate 134µg 97µg 9%
Saturated fat 1.653g 0.086g 7%
Phosphorus 102mg 52mg 7%
Copper 0.139mg 0.076mg 7%
Potassium 152mg 369mg 6%
Magnesium 23mg 47mg 6%
Vitamin E 1.15mg 0.43mg 5%
Fiber 2.8g 1.6g 5%
Monounsaturated fat 1.986g 0.049g 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin B5 0.536mg 0.437mg 2%
Zinc 0.69mg 0.47mg 2%
Vitamin B6 0.086mg 0.073mg 1%
Net carbs 71.25g 2.05g N/A
Sugar 1.29g 2.05g N/A
Trans fat 0.167g 0g N/A
Choline 16.7mg 15.3mg 0%
Tryptophan 0.116mg 0%
Threonine 0.268mg 0%
Isoleucine 0.333mg 0%
Leucine 0.652mg 0%
Lysine 0.172mg 0%
Methionine 0.147mg 0%
Phenylalanine 0.45mg 0%
Valine 0.399mg 0%
Histidine 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
Saltine cracker (includes oyster, soda, soup) Arugula
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)
41%
Arugula
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
28%
Arugula

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 Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 0.76g)
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 contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 914mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 1.567g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 42)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $2)
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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.