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

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

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The main differences between saltine cracker (includes oyster, soda, soup) and Chinese cabbage

  • Saltine cracker (includes oyster, soda, soup) is richer in iron, vitamin B1, vitamin B3, vitamin B2, manganese, selenium, and folate, yet Chinese cabbage is richer in vitamin A and vitamin C.
  • Daily need coverage for vitamin A for Chinese cabbage is 89% higher.
  • Saltine cracker (includes oyster, soda, soup) contains 21 times more selenium than Chinese cabbage. Saltine cracker (includes oyster, soda, soup) contains 10.3µg of selenium, while Chinese cabbage contains 0.5µg.
  • Chinese cabbage contains less sodium.
  • Chinese cabbage has a lower glycemic index than saltine cracker (includes oyster, soda, soup).

Food types used in this article are Crackers, saltines (includes oyster, soda, soup) and Cabbage, chinese (pak-choi), raw.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +21.1%
Contains more IronIron +596.3%
Contains more CopperCopper +561.9%
Contains more ZincZinc +263.2%
Contains more PhosphorusPhosphorus +175.7%
Contains more ManganeseManganese +331.4%
Contains more SeleniumSelenium +1960%
Contains more CalciumCalcium +452.6%
Contains more PotassiumPotassium +65.8%
Contains less SodiumSodium -93.1%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +1177.8%
Contains more Vitamin B1Vitamin B1 +1655%
Contains more Vitamin B2Vitamin B2 +595.7%
Contains more Vitamin B3Vitamin B3 +1188.4%
Contains more Vitamin B5Vitamin B5 +509.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +103%
Contains more CholineCholine +160.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +22200%
Contains more Vitamin B6Vitamin B6 +125.6%
Contains more Vitamin KVitamin K +79.1%
~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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +530.7%
Contains more FatsFats +4220%
Contains more CarbsCarbs +3296.8%
Contains more OtherOther +250%
Contains more WaterWater +1787.5%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +13140%
Contains more Poly. FatPolyunsaturated fat +4936.5%
Contains less Sat. FatSaturated fat -98.4%

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) Chinese cabbage
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 price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Chinese cabbage DV% diff.
Iron 5.57mg 0.8mg 60%
Vitamin B1 0.702mg 0.04mg 55%
Vitamin C 0mg 45mg 50%
Sodium 941mg 65mg 38%
Vitamin B3 6.442mg 0.5mg 37%
Polyunsaturated fat 4.835g 0.096g 32%
Vitamin B2 0.487mg 0.07mg 32%
Starch 67.83g 28%
Vitamin A 1µg 223µg 25%
Carbs 74.05g 2.18g 24%
Manganese 0.686mg 0.159mg 23%
Calories 418kcal 13kcal 20%
Selenium 10.3µg 0.5µg 18%
Vitamin K 25.4µg 45.5µg 17%
Folate 134µg 66µg 17%
Protein 9.46g 1.5g 16%
Copper 0.139mg 0.021mg 13%
Fats 8.64g 0.2g 13%
Vitamin B5 0.536mg 0.088mg 9%
Calcium 19mg 105mg 9%
Phosphorus 102mg 37mg 9%
Vitamin B6 0.086mg 0.194mg 8%
Vitamin E 1.15mg 0.09mg 7%
Fiber 2.8g 1g 7%
Saturated fat 1.653g 0.027g 7%
Zinc 0.69mg 0.19mg 5%
Monounsaturated fat 1.986g 0.015g 5%
Vitamin B12 0.09µg 0µg 4%
Potassium 152mg 252mg 3%
Choline 16.7mg 6.4mg 2%
Magnesium 23mg 19mg 1%
Net carbs 71.25g 1.18g N/A
Sugar 1.29g 1.18g N/A
Trans fat 0.167g 0g N/A
Tryptophan 0.116mg 0.015mg 0%
Threonine 0.268mg 0.049mg 0%
Isoleucine 0.333mg 0.085mg 0%
Leucine 0.652mg 0.088mg 0%
Lysine 0.172mg 0.089mg 0%
Methionine 0.147mg 0.009mg 0%
Phenylalanine 0.45mg 0.044mg 0%
Valine 0.399mg 0.066mg 0%
Histidine 0.197mg 0.026mg 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) Chinese cabbage
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)
37%
Chinese cabbage
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
16%
Chinese cabbage

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?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 876mg)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 1.626g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 42)
Which food is cheaper?
Chinese cabbage
Chinese cabbage 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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.