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

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

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A recap on differences between saltine cracker (includes oyster, soda, soup) and millet flour

  • Saltine cracker (includes oyster, soda, soup) is higher in vitamin B2, vitamin B1, folate, and vitamin K, yet millet flour is higher in copper, selenium, phosphorus, magnesium, and vitamin B6.
  • Millet flour covers your daily copper needs 44% more than saltine cracker (includes oyster, soda, soup).
  • Saltine cracker (includes oyster, soda, soup) contains 235 times more sodium than millet flour. While saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, millet flour contains only 4mg.

Food varieties used in this article are Crackers, saltines (includes oyster, soda, soup) and Millet flour.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Millet flour 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +35.7%
Contains more IronIron +41.4%
Contains more MagnesiumMagnesium +417.4%
Contains more PotassiumPotassium +47.4%
Contains more CopperCopper +284.9%
Contains more ZincZinc +281.2%
Contains more PhosphorusPhosphorus +179.4%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +46.1%
Contains more SeleniumSelenium +217.5%

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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +945.5%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B2Vitamin B2 +567.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3075%
Contains more FolateFolate +219%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +136.4%
Contains more Vitamin B6Vitamin B6 +332.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~6.02mg

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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more FatsFats +103.3%
Contains more OtherOther +131.4%
Contains more ProteinProtein +13.6%
Contains more WaterWater +71.7%
~equal in Carbs ~75.12g

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains more Mono. FatMonounsaturated fat +114.9%
Contains more Poly. FatPolyunsaturated fat +84.7%
Contains less Sat. FatSaturated fat -67.6%

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
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +790.9%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +950%
~equal in Starch ~69.88g
~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) Millet flour
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Millet flour DV% diff.
Copper 0.139mg 0.535mg 44%
Selenium 10.3µg 32.7µg 41%
Sodium 941mg 4mg 41%
Vitamin B2 0.487mg 0.073mg 32%
Phosphorus 102mg 285mg 26%
Vitamin B1 0.702mg 0.413mg 24%
Magnesium 23mg 119mg 23%
Folate 134µg 42µg 23%
Vitamin B6 0.086mg 0.372mg 22%
Vitamin K 25.4µg 0.8µg 21%
Iron 5.57mg 3.94mg 20%
Zinc 0.69mg 2.63mg 18%
Polyunsaturated fat 4.835g 2.618g 15%
Vitamin B5 0.536mg 1.267mg 15%
Manganese 0.686mg 1.002mg 14%
Vitamin E 1.15mg 0.11mg 7%
Fats 8.64g 4.25g 7%
Saturated fat 1.653g 0.536g 5%
Vitamin B12 0.09µg 4%
Protein 9.46g 10.75g 3%
Fiber 2.8g 3.5g 3%
Choline 16.7mg 3%
Monounsaturated fat 1.986g 0.924g 3%
Vitamin B3 6.442mg 6.02mg 3%
Calories 418kcal 382kcal 2%
Potassium 152mg 224mg 2%
Starch 67.83g 69.88g 1%
Calcium 19mg 14mg 1%
Carbs 74.05g 75.12g 0%
Net carbs 71.25g 71.62g N/A
Sugar 1.29g 1.66g N/A
Vitamin A 1µg 0%
Trans fat 0.167g 0.002g N/A
Tryptophan 0.116mg 0.17mg 0%
Threonine 0.268mg 0.354mg 0%
Isoleucine 0.333mg 0.473mg 0%
Leucine 0.652mg 1.537mg 0%
Lysine 0.172mg 0.144mg 0%
Methionine 0.147mg 0.319mg 0%
Phenylalanine 0.45mg 0.675mg 0%
Valine 0.399mg 0.584mg 0%
Histidine 0.197mg 0.257mg 0%
Fructose 0.19g 0g 0%
Omega-3 - ALA 0.535g 0.044g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0g N/A
Omega-6 - Gamma-linoleic acid 0.018g 0g N/A
Omega-6 - Eicosadienoic acid 0.003g 0.002g N/A
Omega-6 - Linoleic acid 4.25g 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker (includes oyster, soda, soup) Millet flour
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)
33%
Millet flour
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
94%
Millet flour

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 - 0.37g)
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 Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 937mg)
Which food is lower in Saturated fat?
Millet flour
Millet flour is lower in Saturated fat (difference - 1.117g)
Which food is lower in glycemic index?
Millet flour
Millet flour is lower in glycemic index (difference - 4)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $2.4)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals

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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.