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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
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
Saturated fat:
Sat. Fat
1.653 g
Monounsaturated fat:
Mono. Fat
1.986 g
Polyunsaturated fat:
Poly. Fat
4.835 g
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
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
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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
62%
200%
Comparison summary
Which food is lower in Sugar?
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) is lower in Saturated fat (difference - 6.13g)
Which food is cheaper?
Saltine cracker (includes oyster, soda, soup) is cheaper (difference - $0.1)
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food contains less Sodium?
Cashew contains less Sodium (difference - 929mg)
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)