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

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What are the differences between saltine cracker (includes oyster, soda, soup) and clam?

  • Saltine cracker (includes oyster, soda, soup) is higher in vitamin B1, iron, folate, and vitamin B3; however, clam is richer in vitamin B12, selenium, copper, phosphorus, and vitamin C.
  • Clam's daily need coverage for vitamin B12 is 4117% more.
  • Clam contains 5 times less vitamin B1 than saltine cracker (includes oyster, soda, soup). Saltine cracker (includes oyster, soda, soup) contains 0.702mg of vitamin B1, while clam contains 0.15mg.
  • Clam has a lower glycemic index (27) than saltine cracker (includes oyster, soda, soup) (74).

We used Crackers, saltines (includes oyster, soda, soup) and Mollusks, clam, mixed species, cooked, moist heat types in this article.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Clam 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%
Clam
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Contains more MagnesiumMagnesium +27.8%
Contains more IronIron +98.2%
Contains less SodiumSodium -21.7%
Contains more CalciumCalcium +384.2%
Contains more PotassiumPotassium +313.2%
Contains more CopperCopper +395%
Contains more ZincZinc +295.7%
Contains more PhosphorusPhosphorus +231.4%
Contains more ManganeseManganese +45.8%
Contains more SeleniumSelenium +521.4%

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%
Clam
5
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 74% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +368%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B3Vitamin B3 +92.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +362.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +17000%
Contains more Vitamin B5Vitamin B5 +26.9%
Contains more Vitamin B6Vitamin B6 +27.9%
Contains more Vitamin B12Vitamin B12 +109777.8%
~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
Clam
3
26% 2% 5% 64% 4%
Protein: 25.55 g
Fats: 1.95 g
Carbs: 5.13 g
Water: 63.64 g
Other: 3.73 g
Contains more FatsFats +343.1%
Contains more CarbsCarbs +1343.5%
Contains more ProteinProtein +170.1%
Contains more WaterWater +1160.2%
Contains more OtherOther +33.2%

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
Clam
1
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains more Mono. FatMonounsaturated fat +1054.7%
Contains more Poly. FatPolyunsaturated fat +775.9%
Contains less Sat. FatSaturated fat -88.6%

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) Clam
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat 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) Clam DV% diff.
Vitamin B12 0.09µg 98.89µg 4117%
Selenium 10.3µg 64µg 98%
Copper 0.139mg 0.688mg 61%
Vitamin B1 0.702mg 0.15mg 46%
Iron 5.57mg 2.81mg 35%
Phosphorus 102mg 338mg 34%
Protein 9.46g 25.55g 32%
Polyunsaturated fat 4.835g 0.552g 29%
Starch 67.83g 28%
Folate 134µg 29µg 26%
Vitamin C 0mg 22.1mg 25%
Carbs 74.05g 5.13g 23%
Cholesterol 0mg 67mg 22%
Vitamin K 25.4µg 21%
Vitamin A 1µg 171µg 19%
Zinc 0.69mg 2.73mg 19%
Vitamin B3 6.442mg 3.354mg 19%
Potassium 152mg 628mg 14%
Manganese 0.686mg 1mg 14%
Calories 418kcal 148kcal 14%
Sodium 941mg 1202mg 11%
Fiber 2.8g 0g 11%
Fats 8.64g 1.95g 10%
Vitamin E 1.15mg 8%
Saturated fat 1.653g 0.188g 7%
Calcium 19mg 92mg 7%
Monounsaturated fat 1.986g 0.172g 5%
Vitamin B2 0.487mg 0.426mg 5%
Choline 16.7mg 3%
Vitamin B5 0.536mg 0.68mg 3%
Vitamin B6 0.086mg 0.11mg 2%
Magnesium 23mg 18mg 1%
Net carbs 71.25g 5.13g N/A
Sugar 1.29g N/A
Trans fat 0.167g N/A
Tryptophan 0.116mg 0.286mg 0%
Threonine 0.268mg 1.099mg 0%
Isoleucine 0.333mg 1.112mg 0%
Leucine 0.652mg 1.798mg 0%
Lysine 0.172mg 1.909mg 0%
Methionine 0.147mg 0.576mg 0%
Phenylalanine 0.45mg 0.915mg 0%
Valine 0.399mg 1.116mg 0%
Histidine 0.197mg 0.49mg 0%
Fructose 0.19g 0%
Omega-3 - EPA 0g 0.138g N/A
Omega-3 - DHA 0g 0.146g N/A
Omega-3 - ALA 0.535g N/A
Omega-3 - DPA 0g 0.104g 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) Clam
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)
983%
Clam
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
129%
Clam

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 - 67mg)
Which food contains less Sodium?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) contains less Sodium (difference - 261mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 1.29g)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 1.465g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 47)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2.4)
Which food is richer in minerals?
Clam
Clam 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. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.