Saltine cracker (includes oyster, soda, soup) vs. Dates — In-Depth Nutrition Comparison
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A recap on differences between saltine cracker (includes oyster, soda, soup) and dates
- Saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B1, vitamin B2, vitamin B3, folate, vitamin K, and manganese, yet dates are higher in fiber and potassium.
- Saltine cracker (includes oyster, soda, soup) covers your daily iron needs 57% more than dates.
- Saltine cracker (includes oyster, soda, soup) contains 471 times more sodium than dates. While saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, dates contain only 2mg.
- The glycemic index of dates is lower.
Food varieties used in this article are Crackers, saltines (includes oyster, soda, soup) and Dates, deglet noor.
Infographic
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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.
| Contains more IronIron | +446.1% |
| Contains more ZincZinc | +137.9% |
| Contains more PhosphorusPhosphorus | +64.5% |
| Contains more ManganeseManganese | +161.8% |
| Contains more SeleniumSelenium | +243.3% |
| Contains more MagnesiumMagnesium | +87% |
| Contains more CalciumCalcium | +105.3% |
| Contains more PotassiumPotassium | +331.6% |
| Contains more CopperCopper | +48.2% |
| Contains less SodiumSodium | -99.8% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2200% |
| Contains more Vitamin B1Vitamin B1 | +1250% |
| Contains more Vitamin B2Vitamin B2 | +637.9% |
| Contains more Vitamin B3Vitamin B3 | +405.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +840.7% |
| Contains more FolateFolate | +605.3% |
| Contains more CholineCholine | +165.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +91.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.57mg | 1.02mg | 57% |
| Vitamin B1 | 0.702mg | 0.052mg | 54% |
| Sodium | 941mg | 2mg | 41% |
| Vitamin B3 | 6.442mg | 1.274mg | 32% |
| Polyunsaturated fat | 4.835g | 0.019g | 32% |
| Vitamin B2 | 0.487mg | 0.066mg | 32% |
| Folate | 134µg | 19µg | 29% |
| Starch | 67.83g | 28% | |
| Fructose | 0.19g | 19.56g | 24% |
| Fiber | 2.8g | 8g | 21% |
| Vitamin K | 25.4µg | 2.7µg | 19% |
| Manganese | 0.686mg | 0.262mg | 18% |
| Potassium | 152mg | 656mg | 15% |
| Protein | 9.46g | 2.45g | 14% |
| Fats | 8.64g | 0.39g | 13% |
| Selenium | 10.3µg | 3µg | 13% |
| Copper | 0.139mg | 0.206mg | 7% |
| Saturated fat | 1.653g | 0.032g | 7% |
| Vitamin E | 1.15mg | 0.05mg | 7% |
| Calories | 418kcal | 282kcal | 7% |
| Phosphorus | 102mg | 62mg | 6% |
| Vitamin B6 | 0.086mg | 0.165mg | 6% |
| Magnesium | 23mg | 43mg | 5% |
| Monounsaturated fat | 1.986g | 0.036g | 5% |
| Zinc | 0.69mg | 0.29mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Choline | 16.7mg | 6.3mg | 2% |
| Calcium | 19mg | 39mg | 2% |
| Vitamin B5 | 0.536mg | 0.589mg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Carbs | 74.05g | 75.03g | 0% |
| Net carbs | 71.25g | 67.03g | N/A |
| Sugar | 1.29g | 63.35g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.167g | 0g | N/A |
| Tryptophan | 0.116mg | 0.012mg | 0% |
| Threonine | 0.268mg | 0.043mg | 0% |
| Isoleucine | 0.333mg | 0.049mg | 0% |
| Leucine | 0.652mg | 0.084mg | 0% |
| Lysine | 0.172mg | 0.066mg | 0% |
| Methionine | 0.147mg | 0.022mg | 0% |
| Phenylalanine | 0.45mg | 0.05mg | 0% |
| Valine | 0.399mg | 0.071mg | 0% |
| Histidine | 0.197mg | 0.032mg | 0% |
| Omega-3 - ALA | 0.535g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.003g | 0g | N/A |
| Omega-6 - Linoleic acid | 4.25g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more ProteinProtein | +286.1% |
| Contains more FatsFats | +2115.4% |
| Contains more OtherOther | +75% |
| Contains more WaterWater | +306.5% |
~equal in
Carbs
~75.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.653 g
Monounsaturated fat:
Mono. Fat
1.986 g
Polyunsaturated fat:
Poly. Fat
4.835 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains more Mono. FatMonounsaturated fat | +5416.7% |
| Contains more Poly. FatPolyunsaturated fat | +25347.4% |
| Contains less Sat. FatSaturated fat | -98.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
67.83 g
Sucrose:
0 g
Glucose:
0.12 g
Fructose:
0.19 g
Lactose:
0 g
Maltose:
0.98 g
Galactose:
0 g
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +716.7% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +16458.3% |
| Contains more FructoseFructose | +10194.7% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g