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

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

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A recap on differences between saltine cracker (includes oyster, soda, soup) and goat cheese

  • Saltine cracker (includes oyster, soda, soup) is higher in vitamin B1, iron, vitamin B3, and folate, yet goat cheese is higher in copper, phosphorus, vitamin A, and calcium.
  • Goat cheese covers your daily saturated fat needs 95% more than saltine cracker (includes oyster, soda, soup).
  • Saltine cracker (includes oyster, soda, soup) contains 67 times more folate than goat cheese. While saltine cracker (includes oyster, soda, soup) contains 134µg of folate, goat cheese contains only 2µg.
  • The amount of saturated fat in saltine cracker (includes oyster, soda, soup) is lower.
  • The glycemic index of goat cheese is lower.

Food varieties used in this article are Crackers, saltines (includes oyster, soda, soup) and Cheese, goat, semisoft type.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more IronIron +243.8%
Contains more ManganeseManganese +637.6%
Contains more SeleniumSelenium +171.1%
Contains more MagnesiumMagnesium +26.1%
Contains more CalciumCalcium +1468.4%
Contains more CopperCopper +305.8%
Contains more PhosphorusPhosphorus +267.6%
Contains less SodiumSodium -55.9%
~equal in Potassium ~158mg
~equal in Zinc ~0.66mg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin EVitamin E +342.3%
Contains more Vitamin B1Vitamin B1 +875%
Contains more Vitamin B3Vitamin B3 +461.1%
Contains more Vitamin B5Vitamin B5 +182.1%
Contains more Vitamin B6Vitamin B6 +43.3%
Contains more Vitamin KVitamin K +916%
Contains more FolateFolate +6600%
Contains more Vitamin AVitamin A +40600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +38.8%
Contains more Vitamin B12Vitamin B12 +144.4%
~equal in Vitamin C ~0mg
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Goat cheese DV% diff.
Saturated fat 1.653g 20.639g 86%
Vitamin B1 0.702mg 0.072mg 53%
Iron 5.57mg 1.62mg 49%
Copper 0.139mg 0.564mg 47%
Vitamin A 1µg 407µg 45%
Phosphorus 102mg 375mg 39%
Vitamin B3 6.442mg 1.148mg 33%
Folate 134µg 2µg 33%
Fats 8.64g 29.84g 33%
Calcium 19mg 298mg 28%
Polyunsaturated fat 4.835g 0.709g 28%
Starch 67.83g 28%
Cholesterol 0mg 79mg 26%
Manganese 0.686mg 0.093mg 26%
Carbs 74.05g 0.12g 25%
Protein 9.46g 21.58g 24%
Sodium 941mg 415mg 23%
Vitamin K 25.4µg 2.5µg 19%
Vitamin B2 0.487mg 0.676mg 15%
Selenium 10.3µg 3.8µg 12%
Monounsaturated fat 1.986g 6.808g 12%
Fiber 2.8g 0g 11%
Vitamin B5 0.536mg 0.19mg 7%
Vitamin E 1.15mg 0.26mg 6%
Vitamin B12 0.09µg 0.22µg 5%
Calories 418kcal 364kcal 3%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B6 0.086mg 0.06mg 2%
Magnesium 23mg 29mg 1%
Net carbs 71.25g 0.12g N/A
Potassium 152mg 158mg 0%
Sugar 1.29g 0.12g N/A
Zinc 0.69mg 0.66mg 0%
Trans fat 0.167g N/A
Choline 16.7mg 15.4mg 0%
Tryptophan 0.116mg 0.227mg 0%
Threonine 0.268mg 0.805mg 0%
Isoleucine 0.333mg 0.893mg 0%
Leucine 0.652mg 1.861mg 0%
Lysine 0.172mg 1.549mg 0%
Methionine 0.147mg 0.575mg 0%
Phenylalanine 0.45mg 0.859mg 0%
Valine 0.399mg 1.485mg 0%
Histidine 0.197mg 0.589mg 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

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +61608.3%
Contains more ProteinProtein +128.1%
Contains more FatsFats +245.4%
Contains more WaterWater +801.4%
~equal in Other ~2.94g

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -92%
Contains more Poly. FatPolyunsaturated fat +581.9%
Contains more Mono. FatMonounsaturated fat +242.8%

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.