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

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How are saltine cracker (includes oyster, soda, soup) and maple sugar different?

  • Saltine cracker (includes oyster, soda, soup) is richer in vitamin B1, iron, vitamin B3, vitamin B2, folate, vitamin K, and selenium, while maple sugar is higher in manganese and zinc.
  • Maple sugar covers your daily need for manganese, 162% more than saltine cracker (includes oyster, soda, soup).
  • Maple sugar is lower in sodium.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index (74) than maple sugar (63).

Crackers, saltines (includes oyster, soda, soup) and Sugars, maple types were used in this article.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +21.1%
Contains more IronIron +246%
Contains more CopperCopper +40.4%
Contains more PhosphorusPhosphorus +3300%
Contains more SeleniumSelenium +1187.5%
Contains more CalciumCalcium +373.7%
Contains more PotassiumPotassium +80.3%
Contains more ZincZinc +778.3%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +544.6%

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% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +7700%
Contains more Vitamin B2Vitamin B2 +3646.2%
Contains more Vitamin B3Vitamin B3 +16005%
Contains more Vitamin B5Vitamin B5 +1016.7%
Contains more Vitamin B6Vitamin B6 +2766.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +695.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +9360%
Contains more FatsFats +4220%
Contains more OtherOther +250%
Contains more CarbsCarbs +22.8%
Contains more WaterWater +58.4%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +3003.1%
Contains more Poly. FatPolyunsaturated fat +4735%
Contains less Sat. FatSaturated fat -97.8%

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) Maple sugar
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Maple sugar DV% diff.
Manganese 0.686mg 4.422mg 162%
Vitamin B1 0.702mg 0.009mg 58%
Iron 5.57mg 1.61mg 50%
Zinc 0.69mg 6.06mg 49%
Vitamin B3 6.442mg 0.04mg 40%
Sodium 941mg 11mg 40%
Vitamin B2 0.487mg 0.013mg 36%
Folate 134µg 0µg 34%
Polyunsaturated fat 4.835g 0.1g 32%
Starch 67.83g 28%
Vitamin K 25.4µg 0µg 21%
Protein 9.46g 0.1g 19%
Selenium 10.3µg 0.8µg 17%
Phosphorus 102mg 3mg 14%
Fats 8.64g 0.2g 13%
Fiber 2.8g 0g 11%
Vitamin B5 0.536mg 0.048mg 10%
Vitamin E 1.15mg 0mg 8%
Saturated fat 1.653g 0.036g 7%
Calcium 19mg 90mg 7%
Carbs 74.05g 90.9g 6%
Vitamin B6 0.086mg 0.003mg 6%
Monounsaturated fat 1.986g 0.064g 5%
Copper 0.139mg 0.099mg 4%
Potassium 152mg 274mg 4%
Vitamin B12 0.09µg 0µg 4%
Choline 16.7mg 2.1mg 3%
Calories 418kcal 354kcal 3%
Magnesium 23mg 19mg 1%
Net carbs 71.25g 90.9g N/A
Sugar 1.29g 84.87g N/A
Vitamin A 1µg 0µg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker (includes oyster, soda, soup) Maple sugar
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)
1%
Maple sugar
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
91%
Maple sugar

Comparison summary

Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 83.58g)
Which food is cheaper?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is cheaper (difference - $1.6)
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 contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 930mg)
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 1.617g)
Which food is lower in glycemic index?
Maple sugar
Maple sugar is lower in glycemic index (difference - 11)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.