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

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

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

  • Saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B1, vitamin B2, vitamin B3, folate, manganese, vitamin K, and phosphorus; however, couscous is richer in selenium.
  • Saltine cracker (includes oyster, soda, soup)'s daily need coverage for iron is 65% more.
  • Couscous contains 254 times less vitamin K than saltine cracker (includes oyster, soda, soup). Saltine cracker (includes oyster, soda, soup) contains 25.4µg of vitamin K, while couscous contains 0.1µg.
  • Couscous has less sodium.

We used Crackers, saltines (includes oyster, soda, soup) and Couscous, cooked types in this article.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +137.5%
Contains more PotassiumPotassium +162.1%
Contains more IronIron +1365.8%
Contains more CopperCopper +239%
Contains more ZincZinc +165.4%
Contains more PhosphorusPhosphorus +363.6%
Contains more ManganeseManganese +716.7%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +167%

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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +784.6%
Contains more Vitamin B1Vitamin B1 +1014.3%
Contains more Vitamin B2Vitamin B2 +1703.7%
Contains more Vitamin B3Vitamin B3 +555.3%
Contains more Vitamin B5Vitamin B5 +44.5%
Contains more Vitamin B6Vitamin B6 +68.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +25300%
Contains more FolateFolate +793.3%
Contains more CholineCholine +406.1%
~equal in Vitamin C ~0mg
~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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +149.6%
Contains more FatsFats +5300%
Contains more CarbsCarbs +218.9%
Contains more OtherOther +976.9%
Contains more WaterWater +1337%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +8927.3%
Contains more Poly. FatPolyunsaturated fat +7454.7%
Contains less Sat. FatSaturated fat -98.2%

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) Couscous
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar 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) Couscous DV% diff.
Iron 5.57mg 0.38mg 65%
Vitamin B1 0.702mg 0.063mg 53%
Sodium 941mg 5mg 41%
Vitamin B2 0.487mg 0.027mg 35%
Vitamin B3 6.442mg 0.983mg 34%
Polyunsaturated fat 4.835g 0.064g 32%
Selenium 10.3µg 27.5µg 31%
Folate 134µg 15µg 30%
Starch 67.83g 28%
Manganese 0.686mg 0.084mg 26%
Vitamin K 25.4µg 0.1µg 21%
Carbs 74.05g 23.22g 17%
Calories 418kcal 112kcal 15%
Fats 8.64g 0.16g 13%
Protein 9.46g 3.79g 11%
Phosphorus 102mg 22mg 11%
Copper 0.139mg 0.041mg 11%
Saturated fat 1.653g 0.029g 7%
Vitamin E 1.15mg 0.13mg 7%
Fiber 2.8g 1.4g 6%
Monounsaturated fat 1.986g 0.022g 5%
Zinc 0.69mg 0.26mg 4%
Magnesium 23mg 8mg 4%
Vitamin B12 0.09µg 0µg 4%
Vitamin B6 0.086mg 0.051mg 3%
Vitamin B5 0.536mg 0.371mg 3%
Potassium 152mg 58mg 3%
Choline 16.7mg 3.3mg 2%
Calcium 19mg 8mg 1%
Net carbs 71.25g 21.82g N/A
Sugar 1.29g 0.1g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.167g N/A
Tryptophan 0.116mg 0.049mg 0%
Threonine 0.268mg 0.1mg 0%
Isoleucine 0.333mg 0.147mg 0%
Leucine 0.652mg 0.259mg 0%
Lysine 0.172mg 0.073mg 0%
Methionine 0.147mg 0.059mg 0%
Phenylalanine 0.45mg 0.184mg 0%
Valine 0.399mg 0.162mg 0%
Histidine 0.197mg 0.077mg 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) Couscous
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)
7%
Couscous
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
22%
Couscous

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 richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.19g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 936mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 1.624g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 9)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.1)
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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.