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.
Food varieties used in this article are Crackers, saltines (includes oyster, soda, soup) and Quinoa, cooked.
Infographic
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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
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Calcium
+11.8%
Contains
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Iron
+273.8%
Contains
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Selenium
+267.9%
Contains
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Magnesium
+178.3%
Contains
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Phosphorus
+49%
Contains
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Potassium
+13.2%
Contains
less
Sodium
-99.3%
Contains
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Zinc
+58%
Contains
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Copper
+38.1%
Equal in Manganese - 0.631
Contains
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Calcium
+11.8%
Contains
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Iron
+273.8%
Contains
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Selenium
+267.9%
Contains
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Magnesium
+178.3%
Contains
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Phosphorus
+49%
Contains
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Potassium
+13.2%
Contains
less
Sodium
-99.3%
Contains
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Zinc
+58%
Contains
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Copper
+38.1%
Equal in Manganese - 0.631
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
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Vitamin E
+82.5%
Contains
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Vitamin B1
+556.1%
Contains
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Vitamin B2
+342.7%
Contains
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Vitamin B3
+1463.6%
Contains
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Folate
+219%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+150%
Contains
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Vitamin B6
+43%
Contains
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Vitamin E
+82.5%
Contains
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Vitamin B1
+556.1%
Contains
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Vitamin B2
+342.7%
Contains
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Vitamin B3
+1463.6%
Contains
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Folate
+219%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+150%
Contains
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Vitamin B6
+43%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+115%
Contains
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Fats
+350%
Contains
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Carbs
+247.7%
Contains
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Other
+263.6%
Contains
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Water
+1318%
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
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Protein
+115%
Contains
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Fats
+350%
Contains
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Carbs
+247.7%
Contains
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Other
+263.6%
Contains
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Water
+1318%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+276.1%
Contains
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Polyunsaturated fat
+348.5%
Contains
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Saturated Fat
-86%
Saturated Fat:
1.653 g
Monounsaturated Fat:
1.986 g
Polyunsaturated fat:
4.835 g
Saturated Fat:
0.231 g
Monounsaturated Fat:
0.528 g
Polyunsaturated fat:
1.078 g
Contains
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Monounsaturated Fat
+276.1%
Contains
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Polyunsaturated fat
+348.5%
Contains
less
Saturated Fat
-86%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+284.7%
Contains
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Glucose
+∞%
Contains
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Fructose
+∞%
Contains
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Maltose
+∞%
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
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Starch
+284.7%
Contains
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Glucose
+∞%
Contains
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Fructose
+∞%
Contains
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 71.25g | 18.5g |
|
| Protein | 9.46g | 4.4g |
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| Fats | 8.64g | 1.92g |
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| Carbs | 74.05g | 21.3g |
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| Calories | 418kcal | 120kcal |
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| Starch | 67.83g | 17.63g |
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| Fructose | 0.19g |
|
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| Sugar | 1.29g | 0.87g |
|
| Fiber | 2.8g | 2.8g | |
| Calcium | 19mg | 17mg |
|
| Iron | 5.57mg | 1.49mg |
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| Magnesium | 23mg | 64mg |
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| Phosphorus | 102mg | 152mg |
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| Potassium | 152mg | 172mg |
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| Sodium | 941mg | 7mg |
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| Zinc | 0.69mg | 1.09mg |
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| Copper | 0.139mg | 0.192mg |
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| Manganese | 0.686mg | 0.631mg |
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| Selenium | 10.3µg | 2.8µg |
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| Vitamin A | 2IU | 5IU |
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| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 1.15mg | 0.63mg |
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| Vitamin B1 | 0.702mg | 0.107mg |
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| Vitamin B2 | 0.487mg | 0.11mg |
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| Vitamin B3 | 6.442mg | 0.412mg |
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| Vitamin B5 | 0.536mg |
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| Vitamin B6 | 0.086mg | 0.123mg |
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| Folate | 134µg | 42µg |
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| Vitamin B12 | 0.09µg | 0µg |
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| Vitamin K | 25.4µg | 0µg |
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| Tryptophan | 0.116mg | 0.052mg |
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| Threonine | 0.268mg | 0.131mg |
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| Isoleucine | 0.333mg | 0.157mg |
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| Leucine | 0.652mg | 0.261mg |
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| Lysine | 0.172mg | 0.239mg |
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| Methionine | 0.147mg | 0.096mg |
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| Phenylalanine | 0.45mg | 0.185mg |
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| Valine | 0.399mg | 0.185mg |
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| Histidine | 0.197mg | 0.127mg |
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| Trans Fat | 0.167g |
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| Saturated Fat | 1.653g | 0.231g |
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| Omega-3 - DHA | 0g | 0.015g |
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| Monounsaturated Fat | 1.986g | 0.528g |
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| Polyunsaturated fat | 4.835g | 1.078g |
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| Omega-6 - Eicosadienoic acid | 0.003g |
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| Omega-6 - Linoleic acid | 4.25g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-3 - ALA | 0.535g |
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| Omega-3 - Eicosatrienoic acid | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
55%
11%
Minerals Daily Need Coverage Score
62%
38%
Comparison summary
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 934mg)
Which food is lower in Saturated Fat?
Quinoa is lower in Saturated Fat (difference - 1.422g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 21)
Which food is cheaper?
Quinoa is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.