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

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

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

  • Saltine cracker (includes oyster, soda, soup) is richer in iron, vitamin B1, vitamin B3, vitamin B2, folate, manganese, vitamin K, and selenium, while carambola is higher in vitamin C.
  • Saltine cracker (includes oyster, soda, soup) covers your daily need for iron, 69% more than carambola.
  • Carambola is lower in sodium.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index (74) than carambola (45).

Crackers, saltines (includes oyster, soda, soup) and Carambola, (starfruit), raw types were used in this article.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Carambola 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 7.1% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
Contains more MagnesiumMagnesium +130%
Contains more CalciumCalcium +533.3%
Contains more PotassiumPotassium +14.3%
Contains more IronIron +6862.5%
Contains more ZincZinc +475%
Contains more PhosphorusPhosphorus +750%
Contains more ManganeseManganese +1754.1%
Contains more SeleniumSelenium +1616.7%
Contains less SodiumSodium -99.8%
~equal in Copper ~0.137mg

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 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin EVitamin E +666.7%
Contains more Vitamin B1Vitamin B1 +4914.3%
Contains more Vitamin B2Vitamin B2 +2943.8%
Contains more Vitamin B3Vitamin B3 +1655.3%
Contains more Vitamin B5Vitamin B5 +37.1%
Contains more Vitamin B6Vitamin B6 +405.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1016.7%
Contains more CholineCholine +119.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
~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
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more ProteinProtein +809.6%
Contains more FatsFats +2518.2%
Contains more CarbsCarbs +1000.3%
Contains more OtherOther +438.5%
Contains more WaterWater +1709.5%

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
8% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Mono. FatMonounsaturated fat +6520%
Contains more Poly. FatPolyunsaturated fat +2527.7%
Contains less Sat. FatSaturated fat -98.9%

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) Carambola
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) Carambola DV% diff.
Iron 5.57mg 0.08mg 69%
Vitamin B1 0.702mg 0.014mg 57%
Sodium 941mg 2mg 41%
Vitamin C 0mg 34.4mg 38%
Vitamin B3 6.442mg 0.367mg 38%
Vitamin B2 0.487mg 0.016mg 36%
Polyunsaturated fat 4.835g 0.184g 31%
Folate 134µg 12µg 31%
Starch 67.83g 28%
Manganese 0.686mg 0.037mg 28%
Carbs 74.05g 6.73g 22%
Vitamin K 25.4µg 0µg 21%
Calories 418kcal 31kcal 19%
Selenium 10.3µg 0.6µg 18%
Protein 9.46g 1.04g 17%
Phosphorus 102mg 12mg 13%
Fats 8.64g 0.33g 13%
Saturated fat 1.653g 0.019g 7%
Vitamin E 1.15mg 0.15mg 7%
Zinc 0.69mg 0.12mg 5%
Vitamin B6 0.086mg 0.017mg 5%
Monounsaturated fat 1.986g 0.03g 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin B5 0.536mg 0.391mg 3%
Magnesium 23mg 10mg 3%
Choline 16.7mg 7.6mg 2%
Calcium 19mg 3mg 2%
Potassium 152mg 133mg 1%
Net carbs 71.25g 3.93g N/A
Sugar 1.29g 3.98g N/A
Fiber 2.8g 2.8g 0%
Copper 0.139mg 0.137mg 0%
Vitamin A 1µg 3µg 0%
Trans fat 0.167g 0g N/A
Tryptophan 0.116mg 0.008mg 0%
Threonine 0.268mg 0.044mg 0%
Isoleucine 0.333mg 0.044mg 0%
Leucine 0.652mg 0.077mg 0%
Lysine 0.172mg 0.077mg 0%
Methionine 0.147mg 0.021mg 0%
Phenylalanine 0.45mg 0.037mg 0%
Valine 0.399mg 0.05mg 0%
Histidine 0.197mg 0.008mg 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) Carambola
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)
13%
Carambola
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
9%
Carambola

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 - 2.69g)
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?
Carambola
Carambola contains less Sodium (difference - 939mg)
Which food is lower in Saturated fat?
Carambola
Carambola is lower in Saturated fat (difference - 1.634g)
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 29)
Which food is cheaper?
Carambola
Carambola is cheaper (difference - $0.6)
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. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/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.