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

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

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

  • Saltine cracker (includes oyster, soda, soup) is higher than buckwheat in iron, vitamin B1, vitamin B2, vitamin B3, folate, vitamin K, selenium, and manganese.
  • Saltine cracker (includes oyster, soda, soup) covers your daily need for iron, 60% more than buckwheat.
  • Saltine cracker (includes oyster, soda, soup) contains 235 times more sodium than buckwheat. Saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, while buckwheat contains 4mg.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index (74) than buckwheat (51).

Crackers, saltines (includes oyster, soda, soup) and Buckwheat groats, roasted, cooked types were used in this article.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +171.4%
Contains more PotassiumPotassium +72.7%
Contains more IronIron +596.3%
Contains more ZincZinc +13.1%
Contains more PhosphorusPhosphorus +45.7%
Contains more ManganeseManganese +70.2%
Contains more SeleniumSelenium +368.2%
Contains more MagnesiumMagnesium +121.7%
Contains less SodiumSodium -99.6%
~equal in Copper ~0.146mg

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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1177.8%
Contains more Vitamin B1Vitamin B1 +1655%
Contains more Vitamin B2Vitamin B2 +1148.7%
Contains more Vitamin B3Vitamin B3 +585.3%
Contains more Vitamin B5Vitamin B5 +49.3%
Contains more Vitamin B6Vitamin B6 +11.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1236.8%
Contains more FolateFolate +857.1%
Contains more CholineCholine +20.4%
~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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +179.9%
Contains more FatsFats +1293.5%
Contains more CarbsCarbs +271.4%
Contains more OtherOther +551.2%
Contains more WaterWater +1397.6%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +956.4%
Contains more Poly. FatPolyunsaturated fat +2471.8%
Contains less Sat. FatSaturated fat -91.9%

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
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more FructoseFructose +90%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +66.7%
~equal in Lactose ~0g
~equal in Galactose ~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) Buckwheat
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Buckwheat DV% diff.
Iron 5.57mg 0.8mg 60%
Vitamin B1 0.702mg 0.04mg 55%
Sodium 941mg 4mg 41%
Vitamin B3 6.442mg 0.94mg 34%
Vitamin B2 0.487mg 0.039mg 34%
Polyunsaturated fat 4.835g 0.188g 31%
Folate 134µg 14µg 30%
Starch 67.83g 28%
Vitamin K 25.4µg 1.9µg 20%
Carbs 74.05g 19.94g 18%
Calories 418kcal 92kcal 16%
Selenium 10.3µg 2.2µg 15%
Protein 9.46g 3.38g 12%
Manganese 0.686mg 0.403mg 12%
Fats 8.64g 0.62g 12%
Saturated fat 1.653g 0.134g 7%
Vitamin E 1.15mg 0.09mg 7%
Magnesium 23mg 51mg 7%
Phosphorus 102mg 70mg 5%
Vitamin B12 0.09µg 0µg 4%
Monounsaturated fat 1.986g 0.188g 4%
Vitamin B5 0.536mg 0.359mg 4%
Potassium 152mg 88mg 2%
Choline 16.7mg 20.1mg 1%
Vitamin B6 0.086mg 0.077mg 1%
Zinc 0.69mg 0.61mg 1%
Copper 0.139mg 0.146mg 1%
Calcium 19mg 7mg 1%
Net carbs 71.25g 17.24g N/A
Sugar 1.29g 0.9g N/A
Fiber 2.8g 2.7g 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.167g N/A
Tryptophan 0.116mg 0.049mg 0%
Threonine 0.268mg 0.129mg 0%
Isoleucine 0.333mg 0.127mg 0%
Leucine 0.652mg 0.212mg 0%
Lysine 0.172mg 0.172mg 0%
Methionine 0.147mg 0.044mg 0%
Phenylalanine 0.45mg 0.133mg 0%
Valine 0.399mg 0.173mg 0%
Histidine 0.197mg 0.079mg 0%
Fructose 0.19g 0.1g 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) Buckwheat
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)
8%
Buckwheat
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
24%
Buckwheat

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 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?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 937mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 1.519g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 23)
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)

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.