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

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Summary of differences between saltine cracker (includes oyster, soda, soup) and rice

  • Rice has less iron, vitamin B1, vitamin B2, vitamin B3, vitamin K, folate, fiber, manganese, and phosphorus than saltine cracker (includes oyster, soda, soup).
  • Saltine cracker (includes oyster, soda, soup) covers your daily need for iron, 55% more than rice.
  • Rice has less sodium.
  • The glycemic index of saltine cracker (includes oyster, soda, soup) is higher.

These are the specific foods used in this comparison Crackers, saltines (includes oyster, soda, soup) and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Rice 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%
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +91.7%
Contains more CalciumCalcium +90%
Contains more PotassiumPotassium +334.3%
Contains more IronIron +364.2%
Contains more CopperCopper +101.4%
Contains more ZincZinc +40.8%
Contains more PhosphorusPhosphorus +137.2%
Contains more ManganeseManganese +45.3%
Contains more SeleniumSelenium +37.3%
Contains less SodiumSodium -99.9%

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%
Rice
0
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2775%
Contains more Vitamin B1Vitamin B1 +330.7%
Contains more Vitamin B2Vitamin B2 +3646.2%
Contains more Vitamin B3Vitamin B3 +336.4%
Contains more Vitamin B5Vitamin B5 +37.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +131%
Contains more CholineCholine +695.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.093mg

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
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +251.7%
Contains more FatsFats +2985.7%
Contains more CarbsCarbs +162.9%
Contains more OtherOther +566.7%
Contains more WaterWater +1255.2%

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
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +2156.8%
Contains more Poly. FatPolyunsaturated fat +6261.8%
Contains less Sat. FatSaturated fat -95.3%

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) Rice
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar 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) Rice DV% diff.
Iron 5.57mg 1.2mg 55%
Vitamin B1 0.702mg 0.163mg 45%
Sodium 941mg 1mg 41%
Vitamin B2 0.487mg 0.013mg 36%
Polyunsaturated fat 4.835g 0.076g 32%
Vitamin B3 6.442mg 1.476mg 31%
Starch 67.83g 28%
Vitamin K 25.4µg 0µg 21%
Folate 134µg 58µg 19%
Carbs 74.05g 28.17g 15%
Calories 418kcal 130kcal 14%
Protein 9.46g 2.69g 14%
Fats 8.64g 0.28g 13%
Fiber 2.8g 0.4g 10%
Manganese 0.686mg 0.472mg 9%
Copper 0.139mg 0.069mg 8%
Phosphorus 102mg 43mg 8%
Vitamin E 1.15mg 0.04mg 7%
Saturated fat 1.653g 0.077g 7%
Selenium 10.3µg 7.5µg 5%
Monounsaturated fat 1.986g 0.088g 5%
Vitamin B12 0.09µg 0µg 4%
Magnesium 23mg 12mg 3%
Choline 16.7mg 2.1mg 3%
Vitamin B5 0.536mg 0.39mg 3%
Potassium 152mg 35mg 3%
Zinc 0.69mg 0.49mg 2%
Vitamin B6 0.086mg 0.093mg 1%
Calcium 19mg 10mg 1%
Net carbs 71.25g 27.77g N/A
Sugar 1.29g 0.05g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.167g N/A
Tryptophan 0.116mg 0.031mg 0%
Threonine 0.268mg 0.096mg 0%
Isoleucine 0.333mg 0.116mg 0%
Leucine 0.652mg 0.222mg 0%
Lysine 0.172mg 0.097mg 0%
Methionine 0.147mg 0.063mg 0%
Phenylalanine 0.45mg 0.144mg 0%
Valine 0.399mg 0.164mg 0%
Histidine 0.197mg 0.063mg 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) Rice
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)
12%
Rice
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
22%
Rice

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 richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 1.24g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 940mg)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 1.576g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 14)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1.4)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.