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

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Differences between Saltine cracker (includes oyster, soda, soup) and Cheese sandwich

  • Saltine cracker (includes oyster, soda, soup) has more Iron, Vitamin B1, Vitamin B3, and Folate, while Cheese sandwich has more Phosphorus, Selenium, Calcium, Manganese, and Vitamin B6.
  • Cheese sandwich's daily need coverage for Phosphorus is 40% higher.
  • Cheese sandwich contains 2 times less Iron than Saltine cracker (includes oyster, soda, soup). Saltine cracker (includes oyster, soda, soup) contains 5.57mg of Iron, while Cheese sandwich contains 2.62mg.
  • The amount of Saturated Fat in Saltine cracker (includes oyster, soda, soup) is lower.

The food types used in this comparison are Crackers, saltines (includes oyster, soda, soup) and Crackers, wheat, sandwich, with cheese filling.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more IronIron +112.6%
Contains more MagnesiumMagnesium +134.8%
Contains more CalciumCalcium +973.7%
Contains more PotassiumPotassium +101.3%
Contains more CopperCopper +15.1%
Contains more ZincZinc +26.1%
Contains more PhosphorusPhosphorus +274.5%
Contains less SodiumSodium -10.8%
Contains more ManganeseManganese +57.9%
Contains more SeleniumSelenium +135.9%

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% 0.12% 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 5% 4.3% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +96.1%
Contains more Vitamin B2Vitamin B2 +14.1%
Contains more Vitamin B3Vitamin B3 +102.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +109.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3450%
Contains more Vitamin B5Vitamin B5 +16%
Contains more Vitamin B6Vitamin B6 +203.5%
Contains more Vitamin B12Vitamin B12 +33.3%
~equal in Vitamin D ~µg

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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more CarbsCarbs +27.2%
Contains more WaterWater +57.8%
Contains more FatsFats +189.4%
Contains more OtherOther +35.7%
~equal in Protein ~9.8g

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
17% 44% 39%
Saturated Fat: Sat. Fat 4.129 g
Monounsaturated Fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated Fat -60%
Contains more Mono. FatMonounsaturated Fat +421.2%
Contains more Poly. FatPolyunsaturated fat +89.6%

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) Cheese sandwich
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Cheese sandwich Opinion
Calories 418kcal 497kcal Cheese sandwich
Protein 9.46g 9.8g Cheese sandwich
Fats 8.64g 25g Cheese sandwich
Vitamin C 0mg 1.5mg Cheese sandwich
Net carbs 71.25g 55.1g Saltine cracker (includes oyster, soda, soup)
Carbs 74.05g 58.2g Saltine cracker (includes oyster, soda, soup)
Cholesterol 0mg 7mg Saltine cracker (includes oyster, soda, soup)
Magnesium 23mg 54mg Cheese sandwich
Calcium 19mg 204mg Cheese sandwich
Potassium 152mg 306mg Cheese sandwich
Iron 5.57mg 2.62mg Saltine cracker (includes oyster, soda, soup)
Sugar 1.29g Cheese sandwich
Fiber 2.8g 3.1g Cheese sandwich
Copper 0.139mg 0.16mg Cheese sandwich
Zinc 0.69mg 0.87mg Cheese sandwich
Starch 67.83g Saltine cracker (includes oyster, soda, soup)
Phosphorus 102mg 382mg Cheese sandwich
Sodium 941mg 839mg Cheese sandwich
Vitamin A 2IU 71IU Cheese sandwich
Vitamin A 1µg 21µg Cheese sandwich
Vitamin E 1.15mg Saltine cracker (includes oyster, soda, soup)
Manganese 0.686mg 1.083mg Cheese sandwich
Selenium 10.3µg 24.3µg Cheese sandwich
Vitamin B1 0.702mg 0.358mg Saltine cracker (includes oyster, soda, soup)
Vitamin B2 0.487mg 0.427mg Saltine cracker (includes oyster, soda, soup)
Vitamin B3 6.442mg 3.185mg Saltine cracker (includes oyster, soda, soup)
Vitamin B5 0.536mg 0.622mg Cheese sandwich
Vitamin B6 0.086mg 0.261mg Cheese sandwich
Vitamin B12 0.09µg 0.12µg Cheese sandwich
Vitamin K 25.4µg Saltine cracker (includes oyster, soda, soup)
Folate 134µg 64µg Saltine cracker (includes oyster, soda, soup)
Trans Fat 0.167g Cheese sandwich
Choline 16.7mg Saltine cracker (includes oyster, soda, soup)
Saturated Fat 1.653g 4.129g Saltine cracker (includes oyster, soda, soup)
Monounsaturated Fat 1.986g 10.351g Cheese sandwich
Polyunsaturated fat 4.835g 9.166g Cheese sandwich
Tryptophan 0.116mg 0.13mg Cheese sandwich
Threonine 0.268mg 0.298mg Cheese sandwich
Isoleucine 0.333mg 0.383mg Cheese sandwich
Leucine 0.652mg 0.698mg Cheese sandwich
Lysine 0.172mg 0.344mg Cheese sandwich
Methionine 0.147mg 0.167mg Cheese sandwich
Phenylalanine 0.45mg 0.472mg Cheese sandwich
Valine 0.399mg 0.438mg Cheese sandwich
Histidine 0.197mg 0.219mg Cheese sandwich
Fructose 0.19g Saltine cracker (includes oyster, soda, soup)
Omega-3 - ALA 0.535g Saltine cracker (includes oyster, soda, soup)
Omega-3 - Eicosatrienoic acid 0.001g Saltine cracker (includes oyster, soda, soup)
Omega-6 - Gamma-linoleic acid 0.018g Saltine cracker (includes oyster, soda, soup)
Omega-6 - Eicosadienoic acid 0.003g Saltine cracker (includes oyster, soda, soup)
Omega-6 - Linoleic acid 4.25g Saltine cracker (includes oyster, soda, soup)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker (includes oyster, soda, soup) Cheese sandwich
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%
Cheese sandwich
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
85%
Cheese sandwich

Comparison summary

Which food is lower in Cholesterol?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Cholesterol (difference - 7mg)
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 - 2.476g)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Cheese sandwich
Cheese sandwich contains less Sodium (difference - 102mg)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 20)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $2.4)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.