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

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

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

  • Saltine cracker (includes oyster, soda, soup) is richer in iron, vitamin B1, vitamin B3, vitamin B2, manganese, folate, selenium, and phosphorus, yet pomegranate is richer in vitamin C.
  • Daily need coverage for iron for saltine cracker (includes oyster, soda, soup) is 66% higher.
  • Saltine cracker (includes oyster, soda, soup) contains 314 times more sodium than pomegranate. Saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, while pomegranate contains 3mg.

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

Infographic

Saltine cracker (includes oyster, soda, soup) vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +91.7%
Contains more CalciumCalcium +90%
Contains more IronIron +1756.7%
Contains more ZincZinc +97.1%
Contains more PhosphorusPhosphorus +183.3%
Contains more ManganeseManganese +476.5%
Contains more SeleniumSelenium +1960%
Contains more PotassiumPotassium +55.3%
Contains more CopperCopper +13.7%
Contains less SodiumSodium -99.7%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +91.7%
Contains more Vitamin B1Vitamin B1 +947.8%
Contains more Vitamin B2Vitamin B2 +818.9%
Contains more Vitamin B3Vitamin B3 +2098.6%
Contains more Vitamin B5Vitamin B5 +42.2%
Contains more Vitamin B6Vitamin B6 +14.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +54.9%
Contains more FolateFolate +252.6%
Contains more CholineCholine +119.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Pomegranate DV% diff.
Iron 5.57mg 0.3mg 66%
Vitamin B1 0.702mg 0.067mg 53%
Sodium 941mg 3mg 41%
Vitamin B3 6.442mg 0.293mg 38%
Vitamin B2 0.487mg 0.053mg 33%
Polyunsaturated fat 4.835g 0.079g 32%
Starch 67.83g 28%
Manganese 0.686mg 0.119mg 25%
Folate 134µg 38µg 24%
Selenium 10.3µg 0.5µg 18%
Carbs 74.05g 18.7g 18%
Calories 418kcal 83kcal 17%
Protein 9.46g 1.67g 16%
Vitamin C 0mg 10.2mg 11%
Fats 8.64g 1.17g 11%
Phosphorus 102mg 36mg 9%
Vitamin K 25.4µg 16.4µg 8%
Saturated fat 1.653g 0.12g 7%
Monounsaturated fat 1.986g 0.093g 5%
Fiber 2.8g 4g 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin E 1.15mg 0.6mg 4%
Vitamin B5 0.536mg 0.377mg 3%
Zinc 0.69mg 0.35mg 3%
Magnesium 23mg 12mg 3%
Copper 0.139mg 0.158mg 2%
Potassium 152mg 236mg 2%
Choline 16.7mg 7.6mg 2%
Vitamin B6 0.086mg 0.075mg 1%
Calcium 19mg 10mg 1%
Net carbs 71.25g 14.7g N/A
Sugar 1.29g 13.67g N/A
Vitamin A 1µg 0µg 0%
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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +466.5%
Contains more FatsFats +638.5%
Contains more CarbsCarbs +296%
Contains more OtherOther +428.3%
Contains more WaterWater +1443.2%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +2035.5%
Contains more Poly. FatPolyunsaturated fat +6020.3%
Contains less Sat. FatSaturated fat -92.7%

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.