Saltine cracker (includes oyster, soda, soup) vs. Mixed nuts — In-Depth Nutrition Comparison
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A recap on differences between saltine cracker (includes oyster, soda, soup) and mixed nuts
- Saltine cracker (includes oyster, soda, soup) is higher in vitamin B1 and iron, yet mixed nuts are higher in copper, manganese, phosphorus, magnesium, vitamin E, and selenium.
- Mixed nuts cover your daily copper needs 85% more than saltine cracker (includes oyster, soda, soup).
- Saltine cracker (includes oyster, soda, soup) contains 188 times more sodium than mixed nuts. While saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, mixed nuts contain only 5mg.
- The glycemic index of mixed nuts is lower.
Food varieties used in this article are Crackers, saltines (includes oyster, soda, soup) and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.
Infographic
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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.
| Contains more IronIron | +113.4% |
| Contains more MagnesiumMagnesium | +895.7% |
| Contains more CalciumCalcium | +515.8% |
| Contains more PotassiumPotassium | +315.8% |
| Contains more CopperCopper | +552.5% |
| Contains more ZincZinc | +387% |
| Contains more PhosphorusPhosphorus | +347.1% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +197.4% |
| Contains more SeleniumSelenium | +229.1% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +271.4% |
| Contains more Vitamin B2Vitamin B2 | +148.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +345.6% |
| Contains more FolateFolate | +61.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +580% |
| Contains more Vitamin B3Vitamin B3 | +19.7% |
| Contains more Vitamin B5Vitamin B5 | +112.7% |
| Contains more Vitamin B6Vitamin B6 | +309.3% |
| Contains more CholineCholine | +211.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.139mg | 0.907mg | 85% |
| Fats | 8.64g | 53.95g | 70% |
| Monounsaturated fat | 1.986g | 28.488g | 66% |
| Polyunsaturated fat | 4.835g | 14.612g | 65% |
| Manganese | 0.686mg | 2.04mg | 59% |
| Phosphorus | 102mg | 456mg | 51% |
| Magnesium | 23mg | 229mg | 49% |
| Vitamin E | 1.15mg | 7.82mg | 44% |
| Selenium | 10.3µg | 33.9µg | 43% |
| Vitamin B1 | 0.702mg | 0.189mg | 43% |
| Sodium | 941mg | 5mg | 41% |
| Iron | 5.57mg | 2.61mg | 37% |
| Saturated fat | 1.653g | 8.711g | 32% |
| Starch | 67.83g | 4.2g | 26% |
| Zinc | 0.69mg | 3.36mg | 24% |
| Vitamin B2 | 0.487mg | 0.196mg | 22% |
| Protein | 9.46g | 20.04g | 21% |
| Vitamin B6 | 0.086mg | 0.352mg | 20% |
| Carbs | 74.05g | 21.05g | 18% |
| Fiber | 2.8g | 7g | 17% |
| Vitamin K | 25.4µg | 5.7µg | 16% |
| Potassium | 152mg | 632mg | 14% |
| Folate | 134µg | 83µg | 13% |
| Vitamin B5 | 0.536mg | 1.14mg | 12% |
| Calcium | 19mg | 117mg | 10% |
| Calories | 418kcal | 607kcal | 9% |
| Vitamin B3 | 6.442mg | 7.709mg | 8% |
| Choline | 16.7mg | 52mg | 6% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 71.25g | 14.05g | N/A |
| Sugar | 1.29g | 4.15g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.167g | 0.055g | N/A |
| Tryptophan | 0.116mg | 0.22mg | 0% |
| Threonine | 0.268mg | 0.703mg | 0% |
| Isoleucine | 0.333mg | 0.826mg | 0% |
| Leucine | 0.652mg | 1.656mg | 0% |
| Lysine | 0.172mg | 0.782mg | 0% |
| Methionine | 0.147mg | 0.283mg | 0% |
| Phenylalanine | 0.45mg | 1.182mg | 0% |
| Valine | 0.399mg | 1.001mg | 0% |
| Histidine | 0.197mg | 0.572mg | 0% |
| Fructose | 0.19g | 0g | 0% |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - ALA | 0.535g | 0.082g | 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 | 0.013g | N/A |
| Omega-6 - Linoleic acid | 4.25g | 14.455g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more CarbsCarbs | +251.8% |
| Contains more WaterWater | +142.8% |
| Contains more ProteinProtein | +111.8% |
| Contains more FatsFats | +524.4% |
~equal in
Other
~2.88g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.653 g
Monounsaturated fat:
Mono. Fat
1.986 g
Polyunsaturated fat:
Poly. Fat
4.835 g
Saturated fat:
Sat. Fat
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
| Contains less Sat. FatSaturated fat | -81% |
| Contains more Mono. FatMonounsaturated fat | +1334.4% |
| Contains more Poly. FatPolyunsaturated fat | +202.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
4.2 g
Sucrose:
4.15 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +1515% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g