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

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

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Significant differences between saltine cracker (includes oyster, soda, soup) and onions

  • The amount of iron, vitamin B1, vitamin B3, vitamin B2, folate, manganese, vitamin K, selenium, and copper in saltine cracker (includes oyster, soda, soup) is higher than in onions.
  • Saltine cracker (includes oyster, soda, soup) covers your daily iron needs 67% more than onions.
  • Onions have 235 times less sodium than saltine cracker (includes oyster, soda, soup). Saltine cracker (includes oyster, soda, soup) has 941mg of sodium, while onions have 4mg.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index. The glycemic index of saltine cracker (includes oyster, soda, soup) is 74, while the glycemic index of onions is 15.

Specific food types used in this comparison are Crackers, saltines (includes oyster, soda, soup) and Onions, raw.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Onion 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%
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +130%
Contains more IronIron +2552.4%
Contains more CopperCopper +256.4%
Contains more ZincZinc +305.9%
Contains more PhosphorusPhosphorus +251.7%
Contains more ManganeseManganese +431.8%
Contains more SeleniumSelenium +1960%
Contains more CalciumCalcium +21.1%
Contains less SodiumSodium -99.6%
~equal in Potassium ~146mg

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%
Onion
Onion
2
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5650%
Contains more Vitamin B1Vitamin B1 +1426.1%
Contains more Vitamin B2Vitamin B2 +1703.7%
Contains more Vitamin B3Vitamin B3 +5453.4%
Contains more Vitamin B5Vitamin B5 +335.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +6250%
Contains more FolateFolate +605.3%
Contains more CholineCholine +173.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +39.5%
~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
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +760%
Contains more FatsFats +8540%
Contains more CarbsCarbs +692.8%
Contains more OtherOther +700%
Contains more WaterWater +1664.6%

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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +15176.9%
Contains more Poly. FatPolyunsaturated fat +28341.2%
Contains less Sat. FatSaturated fat -97.5%

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
Onion
Onion
3
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1541.7%
Contains more FructoseFructose +578.9%
~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) Onion
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Onion DV% diff.
Iron 5.57mg 0.21mg 67%
Vitamin B1 0.702mg 0.046mg 55%
Sodium 941mg 4mg 41%
Vitamin B3 6.442mg 0.116mg 40%
Vitamin B2 0.487mg 0.027mg 35%
Polyunsaturated fat 4.835g 0.017g 32%
Folate 134µg 19µg 29%
Starch 67.83g 0g 28%
Manganese 0.686mg 0.129mg 24%
Carbs 74.05g 9.34g 22%
Vitamin K 25.4µg 0.4µg 21%
Calories 418kcal 40kcal 19%
Selenium 10.3µg 0.5µg 18%
Protein 9.46g 1.1g 17%
Fats 8.64g 0.1g 13%
Copper 0.139mg 0.039mg 11%
Phosphorus 102mg 29mg 10%
Vitamin B5 0.536mg 0.123mg 8%
Vitamin E 1.15mg 0.02mg 8%
Vitamin C 0mg 7.4mg 8%
Saturated fat 1.653g 0.042g 7%
Zinc 0.69mg 0.17mg 5%
Monounsaturated fat 1.986g 0.013g 5%
Vitamin B12 0.09µg 0µg 4%
Fiber 2.8g 1.7g 4%
Vitamin B6 0.086mg 0.12mg 3%
Magnesium 23mg 10mg 3%
Choline 16.7mg 6.1mg 2%
Fructose 0.19g 1.29g 1%
Net carbs 71.25g 7.64g N/A
Calcium 19mg 23mg 0%
Potassium 152mg 146mg 0%
Sugar 1.29g 4.24g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.167g 0g N/A
Tryptophan 0.116mg 0.014mg 0%
Threonine 0.268mg 0.021mg 0%
Isoleucine 0.333mg 0.014mg 0%
Leucine 0.652mg 0.025mg 0%
Lysine 0.172mg 0.039mg 0%
Methionine 0.147mg 0.002mg 0%
Phenylalanine 0.45mg 0.025mg 0%
Valine 0.399mg 0.021mg 0%
Histidine 0.197mg 0.014mg 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 0g 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) Onion
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)
8%
Onion
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
8%
Onion

Comparison summary

Which food is richer in minerals?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in minerals
Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 2.95g)
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?
Onion
Onion contains less Sodium (difference - 937mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 1.611g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 59)
Which food is cheaper?
Onion
Onion is cheaper (difference - $2.2)
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.