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

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What are the main differences between saltine cracker (includes oyster, soda, soup) and brazil nut?

  • Saltine cracker (includes oyster, soda, soup) is richer in iron, vitamin B3, and vitamin B2, while brazil nut is higher in selenium, copper, phosphorus, magnesium, and zinc.
  • Brazil nut's daily need coverage for selenium is 3467% higher.
  • Brazil nut has 314 times less sodium than saltine cracker (includes oyster, soda, soup). Saltine cracker (includes oyster, soda, soup) has 941mg of sodium, while brazil nut has 3mg.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index (74) than brazil nut (10).

We used Crackers, saltines (includes oyster, soda, soup) and Nuts, brazilnuts, dried, unblanched types in this comparison.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more IronIron +129.2%
Contains more MagnesiumMagnesium +1534.8%
Contains more CalciumCalcium +742.1%
Contains more PotassiumPotassium +333.6%
Contains more CopperCopper +1154%
Contains more ZincZinc +488.4%
Contains more PhosphorusPhosphorus +610.8%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +78.3%
Contains more SeleniumSelenium +18511.7%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +13.8%
Contains more Vitamin B2Vitamin B2 +1291.4%
Contains more Vitamin B3Vitamin B3 +2083.7%
Contains more Vitamin B5Vitamin B5 +191.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +509.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +391.3%
Contains more Vitamin B6Vitamin B6 +17.4%
Contains more CholineCholine +72.5%
~equal in Vitamin D ~0µg

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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +530.7%
Contains more WaterWater +47.7%
Contains more ProteinProtein +51.4%
Contains more FatsFats +676.6%
Contains more OtherOther +22.1%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -89.8%
Contains more Mono. FatMonounsaturated fat +1102.4%
Contains more Poly. FatPolyunsaturated fat +404.6%

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
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +27032%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~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) Brazil nut
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Brazil nut DV% diff.
Selenium 10.3µg 1917µg 3467%
Copper 0.139mg 1.743mg 178%
Polyunsaturated fat 4.835g 24.399g 130%
Fats 8.64g 67.1g 90%
Phosphorus 102mg 725mg 89%
Magnesium 23mg 376mg 84%
Saturated fat 1.653g 16.134g 66%
Monounsaturated fat 1.986g 23.879g 55%
Sodium 941mg 3mg 41%
Iron 5.57mg 2.43mg 39%
Vitamin B3 6.442mg 0.295mg 38%
Vitamin B2 0.487mg 0.035mg 35%
Zinc 0.69mg 4.06mg 31%
Vitamin E 1.15mg 5.65mg 30%
Starch 67.83g 0.25g 28%
Folate 134µg 22µg 28%
Manganese 0.686mg 1.223mg 23%
Carbs 74.05g 11.74g 21%
Vitamin K 25.4µg 0µg 21%
Fiber 2.8g 7.5g 19%
Potassium 152mg 659mg 15%
Calcium 19mg 160mg 14%
Calories 418kcal 659kcal 12%
Protein 9.46g 14.32g 10%
Vitamin B5 0.536mg 0.184mg 7%
Vitamin B1 0.702mg 0.617mg 7%
Vitamin B12 0.09µg 0µg 4%
Choline 16.7mg 28.8mg 2%
Vitamin B6 0.086mg 0.101mg 1%
Vitamin C 0mg 0.7mg 1%
Net carbs 71.25g 4.24g N/A
Sugar 1.29g 2.33g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.167g N/A
Tryptophan 0.116mg 0.135mg 0%
Threonine 0.268mg 0.365mg 0%
Isoleucine 0.333mg 0.518mg 0%
Leucine 0.652mg 1.19mg 0%
Lysine 0.172mg 0.49mg 0%
Methionine 0.147mg 1.124mg 0%
Phenylalanine 0.45mg 0.639mg 0%
Valine 0.399mg 0.76mg 0%
Histidine 0.197mg 0.409mg 0%
Fructose 0.19g 0g 0%
Omega-3 - ALA 0.535g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g 0g N/A
Omega-6 - Linoleic acid 4.25g 23.859g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker (includes oyster, soda, soup) Brazil nut
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)
27%
Brazil nut
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
1208%
Brazil nut

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 - 1.04g)
Which food is lower in Saturated fat?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Saturated fat (difference - 14.481g)
Which food is cheaper?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is cheaper (difference - $1)
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 contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 938mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.