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

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

  • Saltine cracker (includes oyster, soda, soup) has more vitamin B1, vitamin B3, iron, vitamin B2, manganese, and selenium; however, seaweed is higher in vitamin K, magnesium, and calcium.
  • Saltine cracker (includes oyster, soda, soup) covers your daily need for vitamin B1, 54% more than seaweed.
  • Saltine cracker (includes oyster, soda, soup) has 15 times more selenium than seaweed. While saltine cracker (includes oyster, soda, soup) has 10.3µg of selenium, seaweed has only 0.7µg.
  • Seaweed has less sodium.

These are the specific foods used in this comparison Crackers, saltines (includes oyster, soda, soup) and Seaweed, kelp, raw.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +70.8%
Contains more IronIron +95.4%
Contains more PhosphorusPhosphorus +142.9%
Contains more ManganeseManganese +243%
Contains more SeleniumSelenium +1371.4%
Contains more MagnesiumMagnesium +426.1%
Contains more CalciumCalcium +784.2%
Contains more ZincZinc +78.3%
Contains less SodiumSodium -75.2%
~equal in Copper ~0.13mg

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin EVitamin E +32.2%
Contains more Vitamin B1Vitamin B1 +1304%
Contains more Vitamin B2Vitamin B2 +224.7%
Contains more Vitamin B3Vitamin B3 +1270.6%
Contains more Vitamin B6Vitamin B6 +4200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +30.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B5Vitamin B5 +19.8%
Contains more Vitamin KVitamin K +159.8%
Contains more FolateFolate +34.3%
~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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +463.1%
Contains more FatsFats +1442.9%
Contains more CarbsCarbs +673.8%
Contains more WaterWater +1515.4%
Contains more OtherOther +136.1%

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +1926.5%
Contains more Poly. FatPolyunsaturated fat +10187.2%
Contains less Sat. FatSaturated fat -85.1%

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) Seaweed
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat 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) Seaweed DV% diff.
Vitamin B1 0.702mg 0.05mg 54%
Vitamin B3 6.442mg 0.47mg 37%
Iron 5.57mg 2.85mg 34%
Vitamin K 25.4µg 66µg 34%
Polyunsaturated fat 4.835g 0.047g 32%
Sodium 941mg 233mg 31%
Starch 67.83g 28%
Vitamin B2 0.487mg 0.15mg 26%
Magnesium 23mg 121mg 23%
Carbs 74.05g 9.57g 21%
Manganese 0.686mg 0.2mg 21%
Calories 418kcal 43kcal 19%
Selenium 10.3µg 0.7µg 17%
Protein 9.46g 1.68g 16%
Calcium 19mg 168mg 15%
Folate 134µg 180µg 12%
Fats 8.64g 0.56g 12%
Phosphorus 102mg 42mg 9%
Saturated fat 1.653g 0.247g 6%
Vitamin B6 0.086mg 0.002mg 6%
Fiber 2.8g 1.3g 6%
Zinc 0.69mg 1.23mg 5%
Monounsaturated fat 1.986g 0.098g 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin C 0mg 3mg 3%
Vitamin E 1.15mg 0.87mg 2%
Vitamin B5 0.536mg 0.642mg 2%
Potassium 152mg 89mg 2%
Vitamin A 1µg 6µg 1%
Copper 0.139mg 0.13mg 1%
Choline 16.7mg 12.8mg 1%
Net carbs 71.25g 8.27g N/A
Sugar 1.29g 0.6g N/A
Trans fat 0.167g 0g N/A
Tryptophan 0.116mg 0.048mg 0%
Threonine 0.268mg 0.055mg 0%
Isoleucine 0.333mg 0.076mg 0%
Leucine 0.652mg 0.083mg 0%
Lysine 0.172mg 0.082mg 0%
Methionine 0.147mg 0.025mg 0%
Phenylalanine 0.45mg 0.043mg 0%
Valine 0.399mg 0.072mg 0%
Histidine 0.197mg 0.024mg 0%
Fructose 0.19g 0%
Omega-3 - EPA 0g 0.004g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker (includes oyster, soda, soup) Seaweed
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)
33%
Seaweed
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.69g)
Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 708mg)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 1.406g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 74)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $2.4)
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 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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.