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

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How are saltine cracker (includes oyster, soda, soup) and safflower different?

  • Saltine cracker (includes oyster, soda, soup) is higher in vitamin B3; however, safflower is richer in copper, vitamin B6, magnesium, phosphorus, vitamin B5, manganese, zinc, and vitamin B1.
  • Daily need coverage for copper for safflower is 179% higher.
  • Saltine cracker (includes oyster, soda, soup) contains 314 times more sodium than safflower. While saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, safflower contains only 3mg.

Crackers, saltines (includes oyster, soda, soup) and Seeds, safflower seed kernels, dried are the varieties used in this article.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more IronIron +13.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1434.8%
Contains more CalciumCalcium +310.5%
Contains more PotassiumPotassium +352%
Contains more CopperCopper +1156.8%
Contains more ZincZinc +631.9%
Contains more PhosphorusPhosphorus +531.4%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +193.6%

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 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +17.3%
Contains more Vitamin B3Vitamin B3 +182%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +65.7%
Contains more Vitamin B5Vitamin B5 +651.9%
Contains more Vitamin B6Vitamin B6 +1260.5%
Contains more FolateFolate +19.4%
~equal in Vitamin C ~0mg
~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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more CarbsCarbs +116%
Contains more ProteinProtein +71%
Contains more FatsFats +345%
Contains more WaterWater +11.3%
Contains more OtherOther +95%

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -55.1%
Contains more Mono. FatMonounsaturated fat +144.1%
Contains more Poly. FatPolyunsaturated fat +483.7%

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) Safflower
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Safflower DV% diff.
Copper 0.139mg 1.747mg 179%
Polyunsaturated fat 4.835g 28.223g 156%
Vitamin B6 0.086mg 1.17mg 83%
Magnesium 23mg 353mg 79%
Phosphorus 102mg 644mg 77%
Vitamin B5 0.536mg 4.03mg 70%
Manganese 0.686mg 2.014mg 58%
Fats 8.64g 38.45g 46%
Sodium 941mg 3mg 41%
Zinc 0.69mg 5.05mg 40%
Vitamin B1 0.702mg 1.163mg 38%
Starch 67.83g 28%
Vitamin B3 6.442mg 2.284mg 26%
Vitamin K 25.4µg 21%
Selenium 10.3µg 19%
Potassium 152mg 687mg 16%
Carbs 74.05g 34.29g 13%
Protein 9.46g 16.18g 13%
Fiber 2.8g 11%
Saturated fat 1.653g 3.682g 9%
Iron 5.57mg 4.9mg 8%
Vitamin E 1.15mg 8%
Monounsaturated fat 1.986g 4.848g 7%
Folate 134µg 160µg 7%
Calcium 19mg 78mg 6%
Vitamin B2 0.487mg 0.415mg 6%
Calories 418kcal 517kcal 5%
Vitamin B12 0.09µg 0µg 4%
Choline 16.7mg 3%
Net carbs 71.25g 34.29g N/A
Sugar 1.29g N/A
Vitamin A 1µg 3µg 0%
Trans fat 0.167g N/A
Tryptophan 0.116mg 0.183mg 0%
Threonine 0.268mg 0.586mg 0%
Isoleucine 0.333mg 0.717mg 0%
Leucine 0.652mg 1.154mg 0%
Lysine 0.172mg 0.534mg 0%
Methionine 0.147mg 0.284mg 0%
Phenylalanine 0.45mg 0.806mg 0%
Valine 0.399mg 1.025mg 0%
Histidine 0.197mg 0.452mg 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) Safflower
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)
82%
Safflower
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
178%
Safflower

Comparison summary

Which food is lower in Saturated fat?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Saturated fat (difference - 2.029g)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 938mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 74)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $1.6)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.