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

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

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A recap on differences between saltine cracker (includes oyster, soda, soup) and plantain raw

  • Saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B1, vitamin B3, vitamin B2, folate, and vitamin K, yet plantain raw is higher in vitamin A, vitamin C, and vitamin B6.
  • Saltine cracker (includes oyster, soda, soup) covers your daily iron needs 62% more than plantain raw.
  • Saltine cracker (includes oyster, soda, soup) contains 235 times more sodium than plantain raw. While saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, plantain raw contains only 4mg.
  • The glycemic index of plantain raw is lower.

Food varieties used in this article are Crackers, saltines (includes oyster, soda, soup) and Plantains, raw.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +533.3%
Contains more IronIron +828.3%
Contains more CopperCopper +71.6%
Contains more ZincZinc +392.9%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +586.7%
Contains more MagnesiumMagnesium +60.9%
Contains more PotassiumPotassium +228.3%
Contains less SodiumSodium -99.6%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +721.4%
Contains more Vitamin B1Vitamin B1 +1250%
Contains more Vitamin B2Vitamin B2 +801.9%
Contains more Vitamin B3Vitamin B3 +839.1%
Contains more Vitamin B5Vitamin B5 +106.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3528.6%
Contains more FolateFolate +509.1%
Contains more CholineCholine +23.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5500%
Contains more Vitamin B6Vitamin B6 +247.7%
~equal in Vitamin D ~0µg

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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +627.7%
Contains more FatsFats +2235.1%
Contains more CarbsCarbs +132.2%
Contains more OtherOther +141.4%
Contains more WaterWater +1192.7%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +6106.3%
Contains more Poly. FatPolyunsaturated fat +6907.2%
Contains less Sat. FatSaturated fat -91.3%

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

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Plantain raw DV% diff.
Iron 5.57mg 0.6mg 62%
Vitamin B1 0.702mg 0.052mg 54%
Sodium 941mg 4mg 41%
Vitamin B3 6.442mg 0.686mg 36%
Vitamin B2 0.487mg 0.054mg 33%
Polyunsaturated fat 4.835g 0.069g 32%
Manganese 0.686mg 30%
Folate 134µg 22µg 28%
Starch 67.83g 28%
Vitamin K 25.4µg 0.7µg 21%
Vitamin C 0mg 18.4mg 20%
Selenium 10.3µg 1.5µg 16%
Protein 9.46g 1.3g 16%
Vitamin B6 0.086mg 0.299mg 16%
Calories 418kcal 122kcal 15%
Carbs 74.05g 31.89g 14%
Fats 8.64g 0.37g 13%
Potassium 152mg 499mg 10%
Phosphorus 102mg 34mg 10%
Saturated fat 1.653g 0.143g 7%
Vitamin E 1.15mg 0.14mg 7%
Vitamin B5 0.536mg 0.26mg 6%
Vitamin A 1µg 56µg 6%
Copper 0.139mg 0.081mg 6%
Zinc 0.69mg 0.14mg 5%
Monounsaturated fat 1.986g 0.032g 5%
Vitamin B12 0.09µg 0µg 4%
Magnesium 23mg 37mg 3%
Fiber 2.8g 2.3g 2%
Calcium 19mg 3mg 2%
Choline 16.7mg 13.5mg 1%
Net carbs 71.25g 29.59g N/A
Sugar 1.29g 15g N/A
Trans fat 0.167g 0g N/A
Tryptophan 0.116mg 0.015mg 0%
Threonine 0.268mg 0.034mg 0%
Isoleucine 0.333mg 0.036mg 0%
Leucine 0.652mg 0.059mg 0%
Lysine 0.172mg 0.06mg 0%
Methionine 0.147mg 0.017mg 0%
Phenylalanine 0.45mg 0.044mg 0%
Valine 0.399mg 0.046mg 0%
Histidine 0.197mg 0.064mg 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) Plantain raw
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)
18%
Plantain raw
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
15%
Plantain raw

Comparison summary

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 lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 13.71g)
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?
Plantain raw
Plantain raw contains less Sodium (difference - 937mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 1.51g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 37)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $2.4)
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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.