Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

The main differences between saltine cracker (includes oyster, soda, soup) and nori

  • Saltine cracker (includes oyster, soda, soup) is richer in vitamin B1, iron, vitamin B3, vitamin K, and selenium, yet nori is richer in vitamin A, vitamin C, copper, and manganese.
  • Daily need coverage for vitamin A for nori is 104% higher.
  • Saltine cracker (includes oyster, soda, soup) contains 20 times more sodium than nori. Saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, while nori contains 48mg.

Food types used in this article are Crackers, saltines (includes oyster, soda, soup) and Seaweed, laver, raw.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Nori 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%
Nori
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +1050%
Contains more IronIron +209.4%
Contains more PhosphorusPhosphorus +75.9%
Contains more SeleniumSelenium +1371.4%
Contains more CalciumCalcium +268.4%
Contains more PotassiumPotassium +134.2%
Contains more CopperCopper +89.9%
Contains more ZincZinc +52.2%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +44%

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%
Nori
3
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin EVitamin E +15%
Contains more Vitamin B1Vitamin B1 +616.3%
Contains more Vitamin B3Vitamin B3 +338.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +535%
Contains more CholineCholine +60.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25900%
Contains more Vitamin B6Vitamin B6 +84.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.446mg
~equal in Vitamin B5 ~0.521mg
~equal in Folate ~146µg

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
Nori
2
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more ProteinProtein +62.8%
Contains more FatsFats +2985.7%
Contains more CarbsCarbs +1349.1%
Contains more WaterWater +1583.8%
Contains more OtherOther +34.6%

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
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Mono. FatMonounsaturated fat +7844%
Contains more Poly. FatPolyunsaturated fat +4295.5%
Contains less Sat. FatSaturated fat -96.3%

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

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Nori DV% diff.
Vitamin B1 0.702mg 0.098mg 50%
Iron 5.57mg 1.8mg 47%
Vitamin C 0mg 39mg 43%
Sodium 941mg 48mg 39%
Polyunsaturated fat 4.835g 0.11g 32%
Vitamin B3 6.442mg 1.47mg 31%
Vitamin A 1µg 260µg 29%
Starch 67.83g 28%
Carbs 74.05g 5.11g 23%
Calories 418kcal 35kcal 19%
Vitamin K 25.4µg 4µg 18%
Selenium 10.3µg 0.7µg 17%
Copper 0.139mg 0.264mg 14%
Manganese 0.686mg 0.988mg 13%
Fats 8.64g 0.28g 13%
Fiber 2.8g 0.3g 10%
Protein 9.46g 5.81g 7%
Saturated fat 1.653g 0.061g 7%
Vitamin B6 0.086mg 0.159mg 6%
Potassium 152mg 356mg 6%
Phosphorus 102mg 58mg 6%
Calcium 19mg 70mg 5%
Magnesium 23mg 2mg 5%
Monounsaturated fat 1.986g 0.025g 5%
Vitamin B12 0.09µg 0µg 4%
Zinc 0.69mg 1.05mg 3%
Vitamin B2 0.487mg 0.446mg 3%
Folate 134µg 146µg 3%
Vitamin E 1.15mg 1mg 1%
Choline 16.7mg 10.4mg 1%
Net carbs 71.25g 4.81g N/A
Sugar 1.29g 0.49g N/A
Vitamin B5 0.536mg 0.521mg 0%
Trans fat 0.167g 0g N/A
Tryptophan 0.116mg 0.043mg 0%
Threonine 0.268mg 0.232mg 0%
Isoleucine 0.333mg 0.259mg 0%
Leucine 0.652mg 0.501mg 0%
Lysine 0.172mg 0.222mg 0%
Methionine 0.147mg 0.145mg 0%
Phenylalanine 0.45mg 0.273mg 0%
Valine 0.399mg 0.402mg 0%
Histidine 0.197mg 0.14mg 0%
Fructose 0.19g 0%
Omega-3 - EPA 0g 0.08g N/A
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) Nori
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)
45%
Nori
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
40%
Nori

Comparison summary

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 Sugar?
Nori
Nori is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 893mg)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 1.592g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 74)
Which food is cheaper?
Nori
Nori is cheaper (difference - $2.4)
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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.