Saltine cracker (includes oyster, soda, soup) vs. Ham — In-Depth Nutrition Comparison
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Important differences between saltine cracker (includes oyster, soda, soup) and ham
- Saltine cracker (includes oyster, soda, soup) has more iron, folate, manganese, vitamin B2, and vitamin K; however, ham has more vitamin B6, vitamin B12, zinc, and selenium.
- Saltine cracker (includes oyster, soda, soup)'s daily need coverage for iron is 51% more.
- Saltine cracker (includes oyster, soda, soup) has a higher glycemic index than ham.
The food varieties used in the comparison are Crackers, saltines (includes oyster, soda, soup) and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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 MagnesiumMagnesium | +64.3% |
| Contains more CalciumCalcium | +137.5% |
| Contains more IronIron | +276.4% |
| Contains more CopperCopper | +75.9% |
| Contains less SodiumSodium | -21.8% |
| Contains more ManganeseManganese | +1170.4% |
| Contains more PotassiumPotassium | +88.8% |
| Contains more ZincZinc | +317.4% |
| Contains more PhosphorusPhosphorus | +92.2% |
| Contains more SeleniumSelenium | +89.3% |
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 | +360% |
| Contains more Vitamin B2Vitamin B2 | +141.1% |
| Contains more Vitamin B3Vitamin B3 | +60.1% |
| Contains more Vitamin B5Vitamin B5 | +33% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +4366.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B6Vitamin B6 | +365.1% |
| Contains more Vitamin B12Vitamin B12 | +622.2% |
| Contains more CholineCholine | +409.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.57mg | 1.48mg | 51% |
| Folate | 134µg | 3µg | 33% |
| Polyunsaturated fat | 4.835g | 0.54g | 29% |
| Starch | 67.83g | 28% | |
| Manganese | 0.686mg | 0.054mg | 27% |
| Carbs | 74.05g | 1.5g | 24% |
| Vitamin B6 | 0.086mg | 0.4mg | 24% |
| Vitamin B12 | 0.09µg | 0.65µg | 23% |
| Protein | 9.46g | 20.93g | 23% |
| Vitamin B2 | 0.487mg | 0.202mg | 22% |
| Vitamin K | 25.4µg | 0µg | 21% |
| Zinc | 0.69mg | 2.88mg | 20% |
| Cholesterol | 0mg | 53mg | 18% |
| Selenium | 10.3µg | 19.5µg | 17% |
| Vitamin B3 | 6.442mg | 4.023mg | 15% |
| Calories | 418kcal | 145kcal | 14% |
| Phosphorus | 102mg | 196mg | 13% |
| Choline | 16.7mg | 85.1mg | 12% |
| Fiber | 2.8g | 0g | 11% |
| Sodium | 941mg | 1203mg | 11% |
| Copper | 0.139mg | 0.079mg | 7% |
| Vitamin E | 1.15mg | 0.25mg | 6% |
| Fats | 8.64g | 5.53g | 5% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin B1 | 0.702mg | 0.754mg | 4% |
| Potassium | 152mg | 287mg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Vitamin B5 | 0.536mg | 0.403mg | 3% |
| Monounsaturated fat | 1.986g | 2.62g | 2% |
| Magnesium | 23mg | 14mg | 2% |
| Saturated fat | 1.653g | 1.81g | 1% |
| Calcium | 19mg | 8mg | 1% |
| Net carbs | 71.25g | 1.5g | N/A |
| Sugar | 1.29g | 0g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.167g | N/A | |
| Tryptophan | 0.116mg | 0.251mg | 0% |
| Threonine | 0.268mg | 0.931mg | 0% |
| Isoleucine | 0.333mg | 0.918mg | 0% |
| Leucine | 0.652mg | 1.661mg | 0% |
| Lysine | 0.172mg | 1.775mg | 0% |
| Methionine | 0.147mg | 0.553mg | 0% |
| Phenylalanine | 0.45mg | 0.904mg | 0% |
| Valine | 0.399mg | 0.908mg | 0% |
| Histidine | 0.197mg | 0.75mg | 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
Protein:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more FatsFats | +56.2% |
| Contains more CarbsCarbs | +4836.7% |
| Contains more ProteinProtein | +121.2% |
| Contains more WaterWater | +1240% |
| Contains more OtherOther | +56.1% |
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
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains more Poly. FatPolyunsaturated fat | +795.4% |
| Contains more Mono. FatMonounsaturated fat | +31.9% |
~equal in
Saturated fat
~1.81g