Saltine cracker (includes oyster, soda, soup) vs. Quinoa — In-Depth Nutrition Comparison
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A recap on differences between saltine cracker (includes oyster, soda, soup) and quinoa
- Saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B1, vitamin B3, vitamin B2, folate, vitamin K, and selenium, yet quinoa is higher in magnesium and phosphorus.
- Saltine cracker (includes oyster, soda, soup) covers your daily iron needs 51% more than quinoa.
- The amount of sodium in quinoa is lower.
- The glycemic index of quinoa is lower.
Food varieties used in this article are Crackers, saltines (includes oyster, soda, soup) and Quinoa, cooked.
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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.
| Contains more CalciumCalcium | +11.8% |
| Contains more IronIron | +273.8% |
| Contains more SeleniumSelenium | +267.9% |
| Contains more MagnesiumMagnesium | +178.3% |
| Contains more PotassiumPotassium | +13.2% |
| Contains more CopperCopper | +38.1% |
| Contains more ZincZinc | +58% |
| Contains more PhosphorusPhosphorus | +49% |
| Contains less SodiumSodium | -99.3% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +82.5% |
| Contains more Vitamin B1Vitamin B1 | +556.1% |
| Contains more Vitamin B2Vitamin B2 | +342.7% |
| Contains more Vitamin B3Vitamin B3 | +1463.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +219% |
| Contains more Vitamin B6Vitamin B6 | +43% |
| Contains more CholineCholine | +37.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.57mg | 1.49mg | 51% |
| Vitamin B1 | 0.702mg | 0.107mg | 50% |
| Sodium | 941mg | 7mg | 41% |
| Vitamin B3 | 6.442mg | 0.412mg | 38% |
| Vitamin B2 | 0.487mg | 0.11mg | 29% |
| Polyunsaturated fat | 4.835g | 1.078g | 25% |
| Folate | 134µg | 42µg | 23% |
| Vitamin K | 25.4µg | 0µg | 21% |
| Starch | 67.83g | 17.63g | 21% |
| Carbs | 74.05g | 21.3g | 18% |
| Calories | 418kcal | 120kcal | 15% |
| Selenium | 10.3µg | 2.8µg | 14% |
| Vitamin B5 | 0.536mg | 11% | |
| Protein | 9.46g | 4.4g | 10% |
| Magnesium | 23mg | 64mg | 10% |
| Fats | 8.64g | 1.92g | 10% |
| Phosphorus | 102mg | 152mg | 7% |
| Saturated fat | 1.653g | 0.231g | 6% |
| Copper | 0.139mg | 0.192mg | 6% |
| Zinc | 0.69mg | 1.09mg | 4% |
| Monounsaturated fat | 1.986g | 0.528g | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin B6 | 0.086mg | 0.123mg | 3% |
| Vitamin E | 1.15mg | 0.63mg | 3% |
| Manganese | 0.686mg | 0.631mg | 2% |
| Choline | 16.7mg | 23mg | 1% |
| Potassium | 152mg | 172mg | 1% |
| Net carbs | 71.25g | 18.5g | N/A |
| Calcium | 19mg | 17mg | 0% |
| Sugar | 1.29g | 0.87g | N/A |
| Fiber | 2.8g | 2.8g | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.167g | N/A | |
| Tryptophan | 0.116mg | 0.052mg | 0% |
| Threonine | 0.268mg | 0.131mg | 0% |
| Isoleucine | 0.333mg | 0.157mg | 0% |
| Leucine | 0.652mg | 0.261mg | 0% |
| Lysine | 0.172mg | 0.239mg | 0% |
| Methionine | 0.147mg | 0.096mg | 0% |
| Phenylalanine | 0.45mg | 0.185mg | 0% |
| Valine | 0.399mg | 0.185mg | 0% |
| Histidine | 0.197mg | 0.127mg | 0% |
| Fructose | 0.19g | 0% | |
| Omega-3 - DHA | 0g | 0.015g | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
| Contains more ProteinProtein | +115% |
| Contains more FatsFats | +350% |
| Contains more CarbsCarbs | +247.7% |
| Contains more OtherOther | +263.6% |
| Contains more WaterWater | +1318% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.653 g
Monounsaturated fat:
Mono. Fat
1.986 g
Polyunsaturated fat:
Poly. Fat
4.835 g
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
| Contains more Mono. FatMonounsaturated fat | +276.1% |
| Contains more Poly. FatPolyunsaturated fat | +348.5% |
| Contains less Sat. FatSaturated fat | -86% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
17.63 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +284.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g