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

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Differences between saltine cracker (includes oyster, soda, soup) and lettuce

  • Saltine cracker (includes oyster, soda, soup) has more iron, vitamin B1, vitamin B3, vitamin B2, folate, manganese, and selenium, while lettuce has more vitamin A and vitamin K.
  • Lettuce's daily need coverage for vitamin A is 148% higher.
  • Lettuce contains 34 times less sodium than saltine cracker (includes oyster, soda, soup). Saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, while lettuce contains 28mg.
  • Lettuce has a lower glycemic index. The glycemic index of lettuce is 32, while the glycemic index of saltine cracker (includes oyster, soda, soup) is 74.

The food types used in this comparison are Crackers, saltines (includes oyster, soda, soup) and Lettuce, green leaf, raw.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +76.9%
Contains more IronIron +547.7%
Contains more CopperCopper +379.3%
Contains more ZincZinc +283.3%
Contains more PhosphorusPhosphorus +251.7%
Contains more ManganeseManganese +174.4%
Contains more SeleniumSelenium +1616.7%
Contains more CalciumCalcium +89.5%
Contains more PotassiumPotassium +27.6%
Contains less SodiumSodium -97%

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin EVitamin E +422.7%
Contains more Vitamin B1Vitamin B1 +902.9%
Contains more Vitamin B2Vitamin B2 +508.8%
Contains more Vitamin B3Vitamin B3 +1617.9%
Contains more Vitamin B5Vitamin B5 +300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +252.6%
Contains more CholineCholine +22.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +36900%
Contains more Vitamin KVitamin K +397.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.09mg

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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +595.6%
Contains more FatsFats +5660%
Contains more CarbsCarbs +2480.1%
Contains more OtherOther +337.5%
Contains more WaterWater +1780.8%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +33000%
Contains more Poly. FatPolyunsaturated fat +5796.3%
Contains less Sat. FatSaturated fat -98.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
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
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +200%
Contains more FructoseFructose +126.3%
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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) Lettuce
Rich in minerals ok
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

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Lettuce DV% diff.
Vitamin K 25.4µg 126.3µg 84%
Iron 5.57mg 0.86mg 59%
Vitamin B1 0.702mg 0.07mg 53%
Vitamin A 1µg 370µg 41%
Sodium 941mg 28mg 40%
Vitamin B3 6.442mg 0.375mg 38%
Polyunsaturated fat 4.835g 0.082g 32%
Vitamin B2 0.487mg 0.08mg 31%
Starch 67.83g 0g 28%
Carbs 74.05g 2.87g 24%
Folate 134µg 38µg 24%
Calories 418kcal 15kcal 20%
Manganese 0.686mg 0.25mg 19%
Selenium 10.3µg 0.6µg 18%
Protein 9.46g 1.36g 16%
Fats 8.64g 0.15g 13%
Copper 0.139mg 0.029mg 12%
Phosphorus 102mg 29mg 10%
Vitamin C 0mg 9.2mg 10%
Vitamin B5 0.536mg 0.134mg 8%
Saturated fat 1.653g 0.02g 7%
Vitamin E 1.15mg 0.22mg 6%
Fiber 2.8g 1.3g 6%
Zinc 0.69mg 0.18mg 5%
Monounsaturated fat 1.986g 0.006g 5%
Vitamin B12 0.09µg 0µg 4%
Calcium 19mg 36mg 2%
Magnesium 23mg 13mg 2%
Potassium 152mg 194mg 1%
Choline 16.7mg 13.6mg 1%
Net carbs 71.25g 1.57g N/A
Sugar 1.29g 0.78g N/A
Vitamin B6 0.086mg 0.09mg 0%
Trans fat 0.167g 0g N/A
Tryptophan 0.116mg 0.009mg 0%
Threonine 0.268mg 0.059mg 0%
Isoleucine 0.333mg 0.084mg 0%
Leucine 0.652mg 0.079mg 0%
Lysine 0.172mg 0.084mg 0%
Methionine 0.147mg 0.016mg 0%
Phenylalanine 0.45mg 0.055mg 0%
Valine 0.399mg 0.07mg 0%
Histidine 0.197mg 0.022mg 0%
Fructose 0.19g 0.43g 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) Lettuce
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)
45%
Lettuce
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
14%
Lettuce

Comparison summary

Which food is richer in minerals?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in minerals
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?
Lettuce
Lettuce is lower in Sugar (difference - 0.51g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 913mg)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 1.633g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 42)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.