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

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

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A recap on the differences between saltine cracker (includes oyster, soda, soup) and lentil soup

  • Saltine cracker (includes oyster, soda, soup) is higher than lentil soup in iron, vitamin B1, vitamin B3, vitamin B2, folate, manganese, selenium, vitamin B5, and copper.
  • Saltine cracker (includes oyster, soda, soup) covers your daily iron needs 56% more than lentil soup.
  • Saltine cracker (includes oyster, soda, soup) contains 34 times more selenium than lentil soup. While saltine cracker (includes oyster, soda, soup) contains 10.3µg of selenium, lentil soup contains only 0.3µg.
  • The amount of sodium in lentil soup is lower.
  • The glycemic index of lentil soup is lower.

Food varieties used in this article are Crackers, saltines (includes oyster, soda, soup) and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Lentil soup 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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +155.6%
Contains more CalciumCalcium +11.8%
Contains more IronIron +420.6%
Contains more CopperCopper +98.6%
Contains more ZincZinc +130%
Contains more PhosphorusPhosphorus +37.8%
Contains more ManganeseManganese +471.7%
Contains more SeleniumSelenium +3333.3%
Contains less SodiumSodium -43.5%
~equal in Potassium ~144mg

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +902.9%
Contains more Vitamin B2Vitamin B2 +982.2%
Contains more Vitamin B3Vitamin B3 +1082%
Contains more Vitamin B5Vitamin B5 +282.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +570%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B12Vitamin B12 +33.3%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.09mg

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Lentil soup DV% diff.
Iron 5.57mg 1.07mg 56%
Vitamin B1 0.702mg 0.07mg 53%
Vitamin B3 6.442mg 0.545mg 37%
Vitamin B2 0.487mg 0.045mg 34%
Polyunsaturated fat 4.835g 0.13g 31%
Folate 134µg 20µg 29%
Starch 67.83g 28%
Manganese 0.686mg 0.12mg 25%
Carbs 74.05g 8.16g 22%
Vitamin K 25.4µg 21%
Selenium 10.3µg 0.3µg 18%
Calories 418kcal 56kcal 18%
Sodium 941mg 532mg 18%
Fats 8.64g 1.12g 12%
Fiber 2.8g 11%
Protein 9.46g 3.74g 11%
Vitamin E 1.15mg 8%
Vitamin B5 0.536mg 0.14mg 8%
Copper 0.139mg 0.07mg 8%
Saturated fat 1.653g 0.45g 5%
Zinc 0.69mg 0.3mg 4%
Phosphorus 102mg 74mg 4%
Monounsaturated fat 1.986g 0.52g 4%
Magnesium 23mg 9mg 3%
Choline 16.7mg 3%
Vitamin C 0mg 1.7mg 2%
Cholesterol 0mg 3mg 1%
Vitamin A 1µg 7µg 1%
Vitamin B12 0.09µg 0.12µg 1%
Net carbs 71.25g 8.16g N/A
Calcium 19mg 17mg 0%
Potassium 152mg 144mg 0%
Sugar 1.29g N/A
Vitamin B6 0.086mg 0.09mg 0%
Trans fat 0.167g N/A
Tryptophan 0.116mg 0%
Threonine 0.268mg 0%
Isoleucine 0.333mg 0%
Leucine 0.652mg 0%
Lysine 0.172mg 0%
Methionine 0.147mg 0%
Phenylalanine 0.45mg 0%
Valine 0.399mg 0%
Histidine 0.197mg 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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +152.9%
Contains more FatsFats +671.4%
Contains more CarbsCarbs +807.5%
Contains more OtherOther +127.6%
Contains more WaterWater +1598%

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +281.9%
Contains more Poly. FatPolyunsaturated fat +3619.2%
Contains less Sat. FatSaturated fat -72.8%

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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.