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

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

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

  • Saltine cracker (includes oyster, soda, soup) has more iron, vitamin B1, vitamin B3, vitamin B2, folate, vitamin K, selenium, and manganese; however, cassava has more vitamin C.
  • Saltine cracker (includes oyster, soda, soup)'s daily need coverage for iron is 66% more.
  • Saltine cracker (includes oyster, soda, soup) has 67 times more sodium than cassava. Saltine cracker (includes oyster, soda, soup) has 941mg of sodium, while cassava has 14mg.
  • Cassava has a higher glycemic index than saltine cracker (includes oyster, soda, soup).

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

Infographic

Saltine cracker (includes oyster, soda, soup) vs Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more CalciumCalcium +18.8%
Contains more IronIron +1963%
Contains more CopperCopper +39%
Contains more ZincZinc +102.9%
Contains more PhosphorusPhosphorus +277.8%
Contains more ManganeseManganese +78.6%
Contains more SeleniumSelenium +1371.4%
Contains more PotassiumPotassium +78.3%
Contains less SodiumSodium -98.5%
~equal in Magnesium ~21mg

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin EVitamin E +505.3%
Contains more Vitamin B1Vitamin B1 +706.9%
Contains more Vitamin B2Vitamin B2 +914.6%
Contains more Vitamin B3Vitamin B3 +654.3%
Contains more Vitamin B5Vitamin B5 +400.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1236.8%
Contains more FolateFolate +396.3%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +41.9%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.088mg

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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +595.6%
Contains more FatsFats +2985.7%
Contains more CarbsCarbs +94.6%
Contains more OtherOther +351.6%
Contains more WaterWater +1081.8%

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +2548%
Contains more Poly. FatPolyunsaturated fat +9972.9%
Contains less Sat. FatSaturated fat -95.5%

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) Cassava
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Cassava DV% diff.
Iron 5.57mg 0.27mg 66%
Vitamin B1 0.702mg 0.087mg 51%
Sodium 941mg 14mg 40%
Vitamin B3 6.442mg 0.854mg 35%
Vitamin B2 0.487mg 0.048mg 34%
Polyunsaturated fat 4.835g 0.048g 32%
Starch 67.83g 28%
Folate 134µg 27µg 27%
Vitamin C 0mg 20.6mg 23%
Vitamin K 25.4µg 1.9µg 20%
Selenium 10.3µg 0.7µg 17%
Protein 9.46g 1.36g 16%
Manganese 0.686mg 0.384mg 13%
Fats 8.64g 0.28g 13%
Calories 418kcal 160kcal 13%
Carbs 74.05g 38.06g 12%
Phosphorus 102mg 27mg 11%
Vitamin B5 0.536mg 0.107mg 9%
Saturated fat 1.653g 0.074g 7%
Vitamin E 1.15mg 0.19mg 6%
Monounsaturated fat 1.986g 0.075g 5%
Copper 0.139mg 0.1mg 4%
Fiber 2.8g 1.8g 4%
Potassium 152mg 271mg 4%
Vitamin B12 0.09µg 0µg 4%
Zinc 0.69mg 0.34mg 3%
Choline 16.7mg 23.7mg 1%
Net carbs 71.25g 36.26g N/A
Magnesium 23mg 21mg 0%
Calcium 19mg 16mg 0%
Sugar 1.29g 1.7g N/A
Vitamin A 1µg 1µg 0%
Vitamin B6 0.086mg 0.088mg 0%
Trans fat 0.167g 0g N/A
Tryptophan 0.116mg 0.019mg 0%
Threonine 0.268mg 0.028mg 0%
Isoleucine 0.333mg 0.027mg 0%
Leucine 0.652mg 0.039mg 0%
Lysine 0.172mg 0.044mg 0%
Methionine 0.147mg 0.011mg 0%
Phenylalanine 0.45mg 0.026mg 0%
Valine 0.399mg 0.035mg 0%
Histidine 0.197mg 0.02mg 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) Cassava
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)
14%
Cassava
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
16%
Cassava

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 - 0.41g)
Which food is lower in glycemic index?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in glycemic index (difference - 20)
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 contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 927mg)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 1.579g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $2.2)
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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.