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  6. Saltine cracker (includes oyster, soda, soup) vs. Mustard Greens Raw

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

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How are saltine cracker (includes oyster, soda, soup) and mustard Greens Raw different?

  • Saltine cracker (includes oyster, soda, soup) is richer in vitamin B1, iron, vitamin B3, folate, vitamin B2, and selenium, while mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw cover your daily need for vitamin K, 193% more than saltine cracker (includes oyster, soda, soup).
  • Saltine cracker (includes oyster, soda, soup) contains 47 times more sodium than mustard Greens Raw. Saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, while mustard Greens Raw contain 20mg.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index (74) than mustard Greens Raw (32).

Crackers, saltines (includes oyster, soda, soup) and Mustard greens, raw types were used in this article.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more IronIron +239.6%
Contains more ZincZinc +176%
Contains more PhosphorusPhosphorus +75.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1044.4%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +505.3%
Contains more PotassiumPotassium +152.6%
Contains more CopperCopper +18.7%
Contains less SodiumSodium -97.9%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +777.5%
Contains more Vitamin B2Vitamin B2 +342.7%
Contains more Vitamin B3Vitamin B3 +705.3%
Contains more Vitamin B5Vitamin B5 +155.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1016.7%
Contains more CholineCholine +3240%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +74.8%
Contains more Vitamin B6Vitamin B6 +109.3%
Contains more Vitamin KVitamin K +913.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Mustard Greens Raw DV% diff.
Vitamin K 25.4µg 257.5µg 193%
Vitamin C 0mg 70mg 78%
Vitamin B1 0.702mg 0.08mg 52%
Iron 5.57mg 1.64mg 49%
Sodium 941mg 20mg 40%
Vitamin B3 6.442mg 0.8mg 35%
Polyunsaturated fat 4.835g 0.038g 32%
Folate 134µg 12µg 31%
Manganese 0.686mg 30%
Vitamin B2 0.487mg 0.11mg 29%
Starch 67.83g 28%
Carbs 74.05g 4.67g 23%
Calories 418kcal 27kcal 20%
Selenium 10.3µg 0.9µg 17%
Vitamin A 1µg 151µg 17%
Protein 9.46g 2.86g 13%
Fats 8.64g 0.42g 13%
Calcium 19mg 115mg 10%
Vitamin B6 0.086mg 0.18mg 7%
Saturated fat 1.653g 0.01g 7%
Vitamin B5 0.536mg 0.21mg 7%
Potassium 152mg 384mg 7%
Vitamin E 1.15mg 2.01mg 6%
Phosphorus 102mg 58mg 6%
Monounsaturated fat 1.986g 0.092g 5%
Zinc 0.69mg 0.25mg 4%
Vitamin B12 0.09µg 0µg 4%
Copper 0.139mg 0.165mg 3%
Choline 16.7mg 0.5mg 3%
Fiber 2.8g 3.2g 2%
Magnesium 23mg 32mg 2%
Net carbs 71.25g 1.47g N/A
Sugar 1.29g 1.32g N/A
Trans fat 0.167g 0g 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

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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +230.8%
Contains more FatsFats +1957.1%
Contains more CarbsCarbs +1485.7%
Contains more OtherOther +107.4%
Contains more WaterWater +1696%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +2058.7%
Contains more Poly. FatPolyunsaturated fat +12623.7%
Contains less Sat. FatSaturated fat -99.4%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.