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

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Important differences between saltine cracker (includes oyster, soda, soup) and carrots

  • Saltine cracker (includes oyster, soda, soup) has more iron, vitamin B1, vitamin B3, vitamin B2, folate, manganese, selenium, and copper; however, carrots have more vitamin A.
  • Carrots' daily need coverage for vitamin A is 334% more.
  • Saltine cracker (includes oyster, soda, soup) has 103 times more selenium than carrots. Saltine cracker (includes oyster, soda, soup) has 10.3µg of selenium, while carrots have 0.1µg.
  • Carrots are lower in sodium.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index than carrots.

The food varieties used in the comparison are Crackers, saltines (includes oyster, soda, soup) and Carrots, raw.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Carrot 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%
Carrot
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +91.7%
Contains more IronIron +1756.7%
Contains more CopperCopper +208.9%
Contains more ZincZinc +187.5%
Contains more PhosphorusPhosphorus +191.4%
Contains more ManganeseManganese +379.7%
Contains more SeleniumSelenium +10200%
Contains more CalciumCalcium +73.7%
Contains more PotassiumPotassium +110.5%
Contains less SodiumSodium -92.7%

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%
Carrot
3
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 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin EVitamin E +74.2%
Contains more Vitamin B1Vitamin B1 +963.6%
Contains more Vitamin B2Vitamin B2 +739.7%
Contains more Vitamin B3Vitamin B3 +555.3%
Contains more Vitamin B5Vitamin B5 +96.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +92.4%
Contains more FolateFolate +605.3%
Contains more CholineCholine +89.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +83400%
Contains more Vitamin B6Vitamin B6 +60.5%
~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
Carrot
1
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +917.2%
Contains more FatsFats +3500%
Contains more CarbsCarbs +673%
Contains more OtherOther +191.7%
Contains more WaterWater +1648.3%

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
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains more Mono. FatMonounsaturated fat +14085.7%
Contains more Poly. FatPolyunsaturated fat +4032.5%
Contains less Sat. FatSaturated fat -97.8%

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
Carrot
3
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +4643.4%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +391.7%
Contains more FructoseFructose +189.5%
~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) Carrot
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) Carrot DV% diff.
Vitamin A 1µg 835µg 93%
Iron 5.57mg 0.3mg 66%
Vitamin B1 0.702mg 0.066mg 53%
Sodium 941mg 69mg 38%
Vitamin B3 6.442mg 0.983mg 34%
Vitamin B2 0.487mg 0.058mg 33%
Polyunsaturated fat 4.835g 0.117g 31%
Folate 134µg 19µg 29%
Starch 67.83g 1.43g 27%
Manganese 0.686mg 0.143mg 24%
Carbs 74.05g 9.58g 21%
Calories 418kcal 41kcal 19%
Selenium 10.3µg 0.1µg 19%
Protein 9.46g 0.93g 17%
Fats 8.64g 0.24g 13%
Copper 0.139mg 0.045mg 10%
Phosphorus 102mg 35mg 10%
Vitamin K 25.4µg 13.2µg 10%
Saturated fat 1.653g 0.037g 7%
Vitamin C 0mg 5.9mg 7%
Monounsaturated fat 1.986g 0.014g 5%
Vitamin B5 0.536mg 0.273mg 5%
Potassium 152mg 320mg 5%
Zinc 0.69mg 0.24mg 4%
Vitamin B6 0.086mg 0.138mg 4%
Vitamin B12 0.09µg 0µg 4%
Vitamin E 1.15mg 0.66mg 3%
Magnesium 23mg 12mg 3%
Choline 16.7mg 8.8mg 1%
Calcium 19mg 33mg 1%
Net carbs 71.25g 6.78g N/A
Sugar 1.29g 4.74g N/A
Fiber 2.8g 2.8g 0%
Trans fat 0.167g 0g N/A
Tryptophan 0.116mg 0.012mg 0%
Threonine 0.268mg 0.191mg 0%
Isoleucine 0.333mg 0.077mg 0%
Leucine 0.652mg 0.102mg 0%
Lysine 0.172mg 0.101mg 0%
Methionine 0.147mg 0.02mg 0%
Phenylalanine 0.45mg 0.061mg 0%
Valine 0.399mg 0.069mg 0%
Histidine 0.197mg 0.04mg 0%
Fructose 0.19g 0.55g 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 0g 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) Carrot
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)
35%
Carrot
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
12%
Carrot

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 - 3.45g)
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?
Carrot
Carrot contains less Sodium (difference - 872mg)
Which food is lower in Saturated fat?
Carrot
Carrot is lower in Saturated fat (difference - 1.616g)
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 35)
Which food is cheaper?
Carrot
Carrot 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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.