Saltine cracker (includes oyster, soda, soup) vs. Cauliflower — In-Depth Nutrition Comparison
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Summary of differences between saltine cracker (includes oyster, soda, soup) and cauliflower
- Saltine cracker (includes oyster, soda, soup) has more iron, vitamin B1, vitamin B3, vitamin B2, manganese, folate, selenium, and copper; however, cauliflower is higher in vitamin C.
- Saltine cracker (includes oyster, soda, soup) covers your daily need for iron, 64% more than cauliflower.
- Saltine cracker (includes oyster, soda, soup) has 31 times more sodium than cauliflower. While saltine cracker (includes oyster, soda, soup) has 941mg of sodium, cauliflower has only 30mg.
These are the specific foods used in this comparison Crackers, saltines (includes oyster, soda, soup) and Cauliflower, 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 | +53.3% |
| Contains more IronIron | +1226.2% |
| Contains more CopperCopper | +256.4% |
| Contains more ZincZinc | +155.6% |
| Contains more PhosphorusPhosphorus | +131.8% |
| Contains more ManganeseManganese | +342.6% |
| Contains more SeleniumSelenium | +1616.7% |
| Contains more CalciumCalcium | +15.8% |
| Contains more PotassiumPotassium | +96.7% |
| Contains less SodiumSodium | -96.8% |
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 | +1337.5% |
| Contains more Vitamin B1Vitamin B1 | +1304% |
| Contains more Vitamin B2Vitamin B2 | +711.7% |
| Contains more Vitamin B3Vitamin B3 | +1170.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +63.9% |
| Contains more FolateFolate | +135.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +24.4% |
| Contains more Vitamin B6Vitamin B6 | +114% |
| Contains more CholineCholine | +165.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.57mg | 0.42mg | 64% |
| Vitamin C | 0mg | 48.2mg | 54% |
| Vitamin B1 | 0.702mg | 0.05mg | 54% |
| Sodium | 941mg | 30mg | 40% |
| Vitamin B3 | 6.442mg | 0.507mg | 37% |
| Vitamin B2 | 0.487mg | 0.06mg | 33% |
| Polyunsaturated fat | 4.835g | 0.031g | 32% |
| Starch | 67.83g | 28% | |
| Carbs | 74.05g | 4.97g | 23% |
| Manganese | 0.686mg | 0.155mg | 23% |
| Calories | 418kcal | 25kcal | 20% |
| Folate | 134µg | 57µg | 19% |
| Selenium | 10.3µg | 0.6µg | 18% |
| Protein | 9.46g | 1.92g | 15% |
| Fats | 8.64g | 0.28g | 13% |
| Copper | 0.139mg | 0.039mg | 11% |
| Vitamin B6 | 0.086mg | 0.184mg | 8% |
| Vitamin K | 25.4µg | 15.5µg | 8% |
| Phosphorus | 102mg | 44mg | 8% |
| Vitamin E | 1.15mg | 0.08mg | 7% |
| Saturated fat | 1.653g | 0.13g | 7% |
| Choline | 16.7mg | 44.3mg | 5% |
| Monounsaturated fat | 1.986g | 0.034g | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Potassium | 152mg | 299mg | 4% |
| Zinc | 0.69mg | 0.27mg | 4% |
| Vitamin B5 | 0.536mg | 0.667mg | 3% |
| Fiber | 2.8g | 2g | 3% |
| Magnesium | 23mg | 15mg | 2% |
| Fructose | 0.19g | 0.97g | 1% |
| Net carbs | 71.25g | 2.97g | N/A |
| Calcium | 19mg | 22mg | 0% |
| Sugar | 1.29g | 1.91g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.167g | 0g | N/A |
| Tryptophan | 0.116mg | 0.02mg | 0% |
| Threonine | 0.268mg | 0.076mg | 0% |
| Isoleucine | 0.333mg | 0.071mg | 0% |
| Leucine | 0.652mg | 0.106mg | 0% |
| Lysine | 0.172mg | 0.217mg | 0% |
| Methionine | 0.147mg | 0.02mg | 0% |
| Phenylalanine | 0.45mg | 0.065mg | 0% |
| Valine | 0.399mg | 0.125mg | 0% |
| Histidine | 0.197mg | 0.056mg | 0% |
| Omega-3 - ALA | 0.535g | 0.015g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.018g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.003g | 0g | N/A |
| Omega-6 - Linoleic acid | 4.25g | 0.013g | N/A |
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:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +392.7% |
| Contains more FatsFats | +2985.7% |
| Contains more CarbsCarbs | +1389.9% |
| Contains more OtherOther | +268.4% |
| Contains more WaterWater | +1723.2% |
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
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains more Mono. FatMonounsaturated fat | +5741.2% |
| Contains more Poly. FatPolyunsaturated fat | +15496.8% |
| Contains less Sat. FatSaturated fat | -92.1% |
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:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +683.3% |
| Contains more FructoseFructose | +410.5% |
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g