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

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A recap on differences between saltine cracker (includes oyster, soda, soup) and cashew

  • Saltine cracker (includes oyster, soda, soup) is higher in vitamin B3, vitamin B2, and folate, yet cashew is higher in copper, phosphorus, magnesium, zinc, and manganese.
  • Cashew covers your daily copper needs 228% more than saltine cracker (includes oyster, soda, soup).
  • Saltine cracker (includes oyster, soda, soup) contains 78 times more sodium than cashew. While saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, cashew contains only 12mg.
  • The glycemic index of cashew is lower.

Food varieties used in this article are Crackers, saltines (includes oyster, soda, soup) and Nuts, cashew nuts, raw.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Cashew 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%
Cashew
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more MagnesiumMagnesium +1169.6%
Contains more CalciumCalcium +94.7%
Contains more PotassiumPotassium +334.2%
Contains more IronIron +19.9%
Contains more CopperCopper +1479.1%
Contains more ZincZinc +737.7%
Contains more PhosphorusPhosphorus +481.4%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +141.3%
Contains more SeleniumSelenium +93.2%

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%
Cashew
4
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +27.8%
Contains more Vitamin B1Vitamin B1 +66%
Contains more Vitamin B2Vitamin B2 +739.7%
Contains more Vitamin B3Vitamin B3 +506.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +436%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +61.2%
Contains more Vitamin B6Vitamin B6 +384.9%
Contains more Vitamin KVitamin K +34.3%
~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
Cashew
3
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more CarbsCarbs +145.3%
Contains more ProteinProtein +92.6%
Contains more FatsFats +407.5%
~equal in Water ~5.2g
~equal in Other ~2.54g

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
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -78.8%
Contains more Mono. FatMonounsaturated fat +1098.2%
Contains more Poly. FatPolyunsaturated fat +62.3%

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
Cashew
1
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +188.8%
Contains more GlucoseGlucose +140%
Contains more FructoseFructose +280%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~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) Cashew
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Cashew DV% diff.
Copper 0.139mg 2.195mg 228%
Phosphorus 102mg 593mg 70%
Magnesium 23mg 292mg 64%
Monounsaturated fat 1.986g 23.797g 55%
Fats 8.64g 43.85g 54%
Zinc 0.69mg 5.78mg 46%
Manganese 0.686mg 1.655mg 42%
Sodium 941mg 12mg 40%
Vitamin B3 6.442mg 1.062mg 34%
Vitamin B2 0.487mg 0.058mg 33%
Saturated fat 1.653g 7.783g 28%
Folate 134µg 25µg 27%
Vitamin B6 0.086mg 0.417mg 25%
Vitamin B1 0.702mg 0.423mg 23%
Polyunsaturated fat 4.835g 7.845g 20%
Starch 67.83g 23.49g 18%
Protein 9.46g 18.22g 18%
Selenium 10.3µg 19.9µg 17%
Potassium 152mg 660mg 15%
Carbs 74.05g 30.19g 15%
Iron 5.57mg 6.68mg 14%
Calories 418kcal 553kcal 7%
Vitamin K 25.4µg 34.1µg 7%
Vitamin B5 0.536mg 0.864mg 7%
Vitamin B12 0.09µg 0µg 4%
Choline 16.7mg 3%
Vitamin E 1.15mg 0.9mg 2%
Fiber 2.8g 3.3g 2%
Calcium 19mg 37mg 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 71.25g 26.89g N/A
Sugar 1.29g 5.91g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.167g N/A
Tryptophan 0.116mg 0.287mg 0%
Threonine 0.268mg 0.688mg 0%
Isoleucine 0.333mg 0.789mg 0%
Leucine 0.652mg 1.472mg 0%
Lysine 0.172mg 0.928mg 0%
Methionine 0.147mg 0.362mg 0%
Phenylalanine 0.45mg 0.951mg 0%
Valine 0.399mg 1.094mg 0%
Histidine 0.197mg 0.456mg 0%
Fructose 0.19g 0.05g 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) Cashew
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)
32%
Cashew
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 4.62g)
Which food is lower in Saturated fat?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Saturated fat (difference - 6.13g)
Which food is cheaper?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is cheaper (difference - $0.1)
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?
Cashew
Cashew contains less Sodium (difference - 929mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.