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  6. Saltine cracker (includes oyster, soda, soup) vs. Marrow-stem Kale

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

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How are saltine cracker (includes oyster, soda, soup) and marrow-stem Kale different?

  • Saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B1, vitamin B3, vitamin B2, and selenium; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, and calcium.
  • Daily need coverage for vitamin K for marrow-stem Kale is 343% higher.
  • Saltine cracker (includes oyster, soda, soup) contains 55 times more sodium than marrow-stem Kale. While saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, marrow-stem Kale contains only 17mg.
  • Marrow-stem Kale has a lower glycemic index (32) than saltine cracker (includes oyster, soda, soup) (74).

Crackers, saltines (includes oyster, soda, soup) and Collards, raw are the varieties used in this article.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more IronIron +1085.1%
Contains more CopperCopper +202.2%
Contains more ZincZinc +228.6%
Contains more PhosphorusPhosphorus +308%
Contains more SeleniumSelenium +692.3%
Contains more MagnesiumMagnesium +17.4%
Contains more CalciumCalcium +1121.1%
Contains more PotassiumPotassium +40.1%
Contains less SodiumSodium -98.2%
~equal in Manganese ~0.658mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B2Vitamin B2 +274.6%
Contains more Vitamin B3Vitamin B3 +768.2%
Contains more Vitamin B5Vitamin B5 +100.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +96.5%
Contains more Vitamin B6Vitamin B6 +91.9%
Contains more Vitamin KVitamin K +1620.9%
Contains more CholineCholine +38.9%
~equal in Vitamin D ~0µg
~equal in Folate ~129µg

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Marrow-stem Kale DV% diff.
Vitamin K 25.4µg 437.1µg 343%
Iron 5.57mg 0.47mg 64%
Vitamin B1 0.702mg 0.054mg 54%
Sodium 941mg 17mg 40%
Vitamin C 0mg 35.3mg 39%
Vitamin B3 6.442mg 0.742mg 36%
Polyunsaturated fat 4.835g 0.201g 31%
Starch 67.83g 28%
Vitamin A 1µg 251µg 28%
Vitamin B2 0.487mg 0.13mg 27%
Carbs 74.05g 5.42g 23%
Calcium 19mg 232mg 21%
Calories 418kcal 32kcal 19%
Selenium 10.3µg 1.3µg 16%
Protein 9.46g 3.02g 13%
Fats 8.64g 0.61g 12%
Phosphorus 102mg 25mg 11%
Copper 0.139mg 0.046mg 10%
Saturated fat 1.653g 0.055g 7%
Vitamin E 1.15mg 2.26mg 7%
Vitamin B6 0.086mg 0.165mg 6%
Monounsaturated fat 1.986g 0.03g 5%
Vitamin B5 0.536mg 0.267mg 5%
Fiber 2.8g 4g 5%
Zinc 0.69mg 0.21mg 4%
Vitamin B12 0.09µg 0µg 4%
Potassium 152mg 213mg 2%
Manganese 0.686mg 0.658mg 1%
Folate 134µg 129µg 1%
Choline 16.7mg 23.2mg 1%
Magnesium 23mg 27mg 1%
Net carbs 71.25g 1.42g N/A
Sugar 1.29g 0.46g N/A
Trans fat 0.167g 0g N/A
Tryptophan 0.116mg 0.031mg 0%
Threonine 0.268mg 0.086mg 0%
Isoleucine 0.333mg 0.1mg 0%
Leucine 0.652mg 0.151mg 0%
Lysine 0.172mg 0.117mg 0%
Methionine 0.147mg 0.033mg 0%
Phenylalanine 0.45mg 0.087mg 0%
Valine 0.399mg 0.12mg 0%
Histidine 0.197mg 0.047mg 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +213.2%
Contains more FatsFats +1316.4%
Contains more CarbsCarbs +1266.2%
Contains more OtherOther +110.5%
Contains more WaterWater +1674.7%

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% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +6520%
Contains more Poly. FatPolyunsaturated fat +2305.5%
Contains less Sat. FatSaturated fat -96.7%

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.