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

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

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Summary of differences between saltine cracker (includes oyster, soda, soup) and béchamel sauce

  • Béchamel sauce has less iron, vitamin B1, vitamin B3, folate, manganese, vitamin B2, vitamin K, copper, and selenium than saltine cracker (includes oyster, soda, soup).
  • Saltine cracker (includes oyster, soda, soup) covers your daily need for iron, 67% more than béchamel sauce.
  • Saltine cracker (includes oyster, soda, soup) has 42 times more vitamin K than béchamel sauce. While saltine cracker (includes oyster, soda, soup) has 25.4µg of vitamin K, béchamel sauce has only 0.6µg.
  • Béchamel sauce has less sodium.

These are the specific foods used in this comparison Crackers, saltines (includes oyster, soda, soup) and Sauce, homemade, white, thin.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Béchamel sauce 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 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Contains more MagnesiumMagnesium +53.3%
Contains more IronIron +2552.4%
Contains more CopperCopper +969.2%
Contains more ZincZinc +64.3%
Contains more ManganeseManganese +2758.3%
Contains more SeleniumSelenium +212.1%
Contains more CalciumCalcium +563.2%
Contains less SodiumSodium -65.1%
~equal in Potassium ~163mg
~equal in Phosphorus ~101mg

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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Contains more Vitamin EVitamin E +576.5%
Contains more Vitamin B1Vitamin B1 +1176.4%
Contains more Vitamin B2Vitamin B2 +164.7%
Contains more Vitamin B3Vitamin B3 +2368.2%
Contains more Vitamin B5Vitamin B5 +58.1%
Contains more Vitamin B6Vitamin B6 +109.8%
Contains more Vitamin KVitamin K +4133.3%
Contains more FolateFolate +1388.9%
Contains more CholineCholine +18.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +233.3%

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Béchamel sauce DV% diff.
Iron 5.57mg 0.21mg 67%
Vitamin B1 0.702mg 0.055mg 54%
Vitamin B3 6.442mg 0.261mg 39%
Folate 134µg 9µg 31%
Manganese 0.686mg 0.024mg 29%
Starch 67.83g 28%
Sodium 941mg 328mg 27%
Vitamin B2 0.487mg 0.184mg 23%
Polyunsaturated fat 4.835g 1.586g 22%
Carbs 74.05g 7.4g 22%
Vitamin K 25.4µg 0.6µg 21%
Calories 418kcal 105kcal 16%
Copper 0.139mg 0.013mg 14%
Selenium 10.3µg 3.3µg 13%
Protein 9.46g 3.77g 11%
Fiber 2.8g 0.1g 11%
Calcium 19mg 126mg 11%
Vitamin B12 0.09µg 0.3µg 9%
Vitamin A 1µg 73µg 8%
Vitamin E 1.15mg 0.17mg 7%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Vitamin B5 0.536mg 0.339mg 4%
Fats 8.64g 6.73g 3%
Vitamin B6 0.086mg 0.041mg 3%
Cholesterol 0mg 8mg 3%
Saturated fat 1.653g 2.152g 2%
Monounsaturated fat 1.986g 2.67g 2%
Magnesium 23mg 15mg 2%
Zinc 0.69mg 0.42mg 2%
Vitamin C 0mg 0.8mg 1%
Net carbs 71.25g 7.3g N/A
Potassium 152mg 163mg 0%
Sugar 1.29g 4.78g N/A
Phosphorus 102mg 101mg 0%
Trans fat 0.167g N/A
Choline 16.7mg 14.1mg 0%
Tryptophan 0.116mg 0.046mg 0%
Threonine 0.268mg 0.147mg 0%
Isoleucine 0.333mg 0.198mg 0%
Leucine 0.652mg 0.32mg 0%
Lysine 0.172mg 0.259mg 0%
Methionine 0.147mg 0.082mg 0%
Phenylalanine 0.45mg 0.157mg 0%
Valine 0.399mg 0.219mg 0%
Histidine 0.197mg 0.089mg 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

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
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more ProteinProtein +150.9%
Contains more FatsFats +28.4%
Contains more CarbsCarbs +900.7%
Contains more OtherOther +94.4%
Contains more WaterWater +1497.2%

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
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Contains less Sat. FatSaturated fat -23.2%
Contains more Poly. FatPolyunsaturated fat +204.9%
Contains more Mono. FatMonounsaturated fat +34.4%

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

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.