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

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Significant differences between saltine cracker (includes oyster, soda, soup) and crouton

  • Saltine cracker (includes oyster, soda, soup) has more iron, vitamin B2, manganese, vitamin B1, and vitamin B3; however, crouton is richer in selenium, fiber, and calcium.
  • Crouton covers your daily selenium needs 49% more than saltine cracker (includes oyster, soda, soup).
  • Crouton has 2 times less vitamin B2 than saltine cracker (includes oyster, soda, soup). Saltine cracker (includes oyster, soda, soup) has 0.487mg of vitamin B2, while crouton has 0.272mg.
  • Crouton contains less sodium.

Specific food types used in this comparison are Crackers, saltines (includes oyster, soda, soup) and Croutons, plain.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more PotassiumPotassium +22.6%
Contains more IronIron +36.5%
Contains more ManganeseManganese +37.2%
Contains more MagnesiumMagnesium +34.8%
Contains more CalciumCalcium +300%
Contains more CopperCopper +17.3%
Contains more ZincZinc +29%
Contains more PhosphorusPhosphorus +12.7%
Contains less SodiumSodium -25.8%
Contains more SeleniumSelenium +264.1%

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B2Vitamin B2 +79%
Contains more Vitamin B3Vitamin B3 +18.4%
Contains more Vitamin B5Vitamin B5 +24.9%
Contains more Vitamin B6Vitamin B6 +230.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Folate ~132µg

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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more FatsFats +30.9%
Contains more OtherOther +12%
Contains more ProteinProtein +25.8%
~equal in Carbs ~73.5g
~equal in Water ~5.5g

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains more Poly. FatPolyunsaturated fat +279.8%
Contains more Mono. FatMonounsaturated fat +54%
~equal in Saturated fat ~1.51g

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) Crouton
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Crouton DV% diff.
Selenium 10.3µg 37.5µg 49%
Starch 67.83g 28%
Polyunsaturated fat 4.835g 1.273g 24%
Vitamin K 25.4µg 21%
Iron 5.57mg 4.08mg 19%
Vitamin B2 0.487mg 0.272mg 17%
Sodium 941mg 698mg 11%
Fiber 2.8g 5.1g 9%
Manganese 0.686mg 0.5mg 8%
Vitamin E 1.15mg 8%
Vitamin B1 0.702mg 0.623mg 7%
Vitamin B3 6.442mg 5.439mg 6%
Calcium 19mg 76mg 6%
Protein 9.46g 11.9g 5%
Vitamin B6 0.086mg 0.026mg 5%
Vitamin B12 0.09µg 0µg 4%
Copper 0.139mg 0.163mg 3%
Choline 16.7mg 3%
Monounsaturated fat 1.986g 3.059g 3%
Fats 8.64g 6.6g 3%
Phosphorus 102mg 115mg 2%
Zinc 0.69mg 0.89mg 2%
Magnesium 23mg 31mg 2%
Vitamin B5 0.536mg 0.429mg 2%
Folate 134µg 132µg 1%
Saturated fat 1.653g 1.51g 1%
Calories 418kcal 407kcal 1%
Potassium 152mg 124mg 1%
Carbs 74.05g 73.5g 0%
Net carbs 71.25g 68.4g N/A
Sugar 1.29g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.167g N/A
Tryptophan 0.116mg 0.14mg 0%
Threonine 0.268mg 0.337mg 0%
Isoleucine 0.333mg 0.456mg 0%
Leucine 0.652mg 0.832mg 0%
Lysine 0.172mg 0.278mg 0%
Methionine 0.147mg 0.211mg 0%
Phenylalanine 0.45mg 0.586mg 0%
Valine 0.399mg 0.514mg 0%
Histidine 0.197mg 0.255mg 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) Crouton
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)
35%
Crouton
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
70%
Crouton

Comparison summary

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?
Crouton
Crouton is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Crouton
Crouton contains less Sodium (difference - 243mg)
Which food is lower in Saturated fat?
Crouton
Crouton is lower in Saturated fat (difference - 0.143g)
Which food is lower in glycemic index?
Crouton
Crouton is lower in glycemic index (difference - 2)
Which food is cheaper?
Crouton
Crouton is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.