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

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

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

  • Saltine cracker (includes oyster, soda, soup) has more iron, vitamin B1, vitamin B3, folate, vitamin B2, manganese, vitamin K, and selenium; however, pumpkin is richer in vitamin A.
  • Pumpkin covers your daily vitamin A needs 170% more than saltine cracker (includes oyster, soda, soup).
  • Pumpkin has 941 times less sodium than saltine cracker (includes oyster, soda, soup). Saltine cracker (includes oyster, soda, soup) has 941mg of sodium, while pumpkin has 1mg.
  • 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 pumpkin is 52.

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

Infographic

Saltine cracker (includes oyster, soda, soup) vs Pumpkin 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% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +91.7%
Contains more IronIron +596.3%
Contains more ZincZinc +115.6%
Contains more PhosphorusPhosphorus +131.8%
Contains more ManganeseManganese +448.8%
Contains more SeleniumSelenium +3333.3%
Contains more CalciumCalcium +10.5%
Contains more PotassiumPotassium +123.7%
Contains less SodiumSodium -99.9%
~equal in Copper ~0.127mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +1304%
Contains more Vitamin B2Vitamin B2 +342.7%
Contains more Vitamin B3Vitamin B3 +973.7%
Contains more Vitamin B5Vitamin B5 +79.9%
Contains more Vitamin B6Vitamin B6 +41%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2209.1%
Contains more FolateFolate +737.5%
Contains more CholineCholine +103.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +42500%
~equal in Vitamin E ~1.06mg
~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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +846%
Contains more FatsFats +8540%
Contains more CarbsCarbs +1039.2%
Contains more OtherOther +250%
Contains more WaterWater +1713.9%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +15176.9%
Contains more Poly. FatPolyunsaturated fat +96600%
Contains less Sat. FatSaturated fat -96.9%

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) Pumpkin
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) Pumpkin DV% diff.
Iron 5.57mg 0.8mg 60%
Vitamin B1 0.702mg 0.05mg 54%
Vitamin A 1µg 426µg 47%
Sodium 941mg 1mg 41%
Vitamin B3 6.442mg 0.6mg 37%
Polyunsaturated fat 4.835g 0.005g 32%
Folate 134µg 16µg 30%
Vitamin B2 0.487mg 0.11mg 29%
Starch 67.83g 28%
Manganese 0.686mg 0.125mg 24%
Carbs 74.05g 6.5g 23%
Calories 418kcal 26kcal 20%
Vitamin K 25.4µg 1.1µg 20%
Selenium 10.3µg 0.3µg 18%
Protein 9.46g 1g 17%
Fats 8.64g 0.1g 13%
Vitamin C 0mg 9mg 10%
Fiber 2.8g 0.5g 9%
Phosphorus 102mg 44mg 8%
Saturated fat 1.653g 0.052g 7%
Potassium 152mg 340mg 6%
Monounsaturated fat 1.986g 0.013g 5%
Vitamin B5 0.536mg 0.298mg 5%
Vitamin B12 0.09µg 0µg 4%
Zinc 0.69mg 0.32mg 3%
Magnesium 23mg 12mg 3%
Vitamin B6 0.086mg 0.061mg 2%
Choline 16.7mg 8.2mg 2%
Vitamin E 1.15mg 1.06mg 1%
Copper 0.139mg 0.127mg 1%
Net carbs 71.25g 6g N/A
Calcium 19mg 21mg 0%
Sugar 1.29g 2.76g N/A
Trans fat 0.167g 0g N/A
Tryptophan 0.116mg 0.012mg 0%
Threonine 0.268mg 0.029mg 0%
Isoleucine 0.333mg 0.031mg 0%
Leucine 0.652mg 0.046mg 0%
Lysine 0.172mg 0.054mg 0%
Methionine 0.147mg 0.011mg 0%
Phenylalanine 0.45mg 0.032mg 0%
Valine 0.399mg 0.035mg 0%
Histidine 0.197mg 0.016mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker (includes oyster, soda, soup) Pumpkin
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)
23%
Pumpkin
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
16%
Pumpkin

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 - 1.47g)
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?
Pumpkin
Pumpkin contains less Sodium (difference - 940mg)
Which food is lower in Saturated fat?
Pumpkin
Pumpkin is lower in Saturated fat (difference - 1.601g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 22)
Which food is cheaper?
Pumpkin
Pumpkin 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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.