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

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A recap on differences between saltine cracker (includes oyster, soda, soup) and smoothie

  • Saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B3, and fiber, yet smoothie is higher in vitamin C, vitamin A, and vitamin B12.
  • Saltine cracker (includes oyster, soda, soup) covers your daily iron needs 68% more than smoothie.
  • The amount of saturated fat in smoothie is lower.
  • The glycemic index of smoothie is lower.

Food varieties used in this article are Crackers, saltines (includes oyster, soda, soup) and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Smoothie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +533.3%
Contains more IronIron +3613.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +115.8%
Contains less SodiumSodium -96.9%

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%
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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +689.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +166.7%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.082mg

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
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more ProteinProtein +675.4%
Contains more FatsFats +∞%
Contains more CarbsCarbs +807.5%
Contains more OtherOther +723.5%
Contains more WaterWater +1687.7%

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

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Smoothie DV% diff.
Iron 5.57mg 0.15mg 68%
Vitamin B1 0.702mg 59%
Sodium 941mg 29mg 40%
Vitamin B2 0.487mg 37%
Vitamin B3 6.442mg 0.816mg 35%
Folate 134µg 34%
Polyunsaturated fat 4.835g 32%
Manganese 0.686mg 30%
Starch 67.83g 28%
Vitamin C 0mg 24.5mg 27%
Carbs 74.05g 8.16g 22%
Vitamin K 25.4µg 21%
Calories 418kcal 37kcal 19%
Selenium 10.3µg 19%
Protein 9.46g 1.22g 16%
Copper 0.139mg 15%
Phosphorus 102mg 15%
Fats 8.64g 0g 13%
Vitamin B5 0.536mg 11%
Fiber 2.8g 0g 11%
Vitamin E 1.15mg 8%
Saturated fat 1.653g 0g 8%
Zinc 0.69mg 6%
Vitamin B12 0.09µg 0.24µg 6%
Magnesium 23mg 5%
Monounsaturated fat 1.986g 5%
Potassium 152mg 24mg 4%
Choline 16.7mg 3%
Calcium 19mg 41mg 2%
Net carbs 71.25g 8.16g N/A
Sugar 1.29g 7.35g N/A
Vitamin A 1µg 0%
Vitamin B6 0.086mg 0.082mg 0%
Trans fat 0.167g 0g N/A
Tryptophan 0.116mg 0%
Threonine 0.268mg 0%
Isoleucine 0.333mg 0%
Leucine 0.652mg 0%
Lysine 0.172mg 0%
Methionine 0.147mg 0%
Phenylalanine 0.45mg 0%
Valine 0.399mg 0%
Histidine 0.197mg 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) Smoothie
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)
11%
Smoothie
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
2%
Smoothie

Comparison summary

Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 912mg)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 1.653g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 30)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $2.4)
Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 6.06g)
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 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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.