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  6. Saltine cracker (includes oyster, soda, soup) vs. Soybean raw

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

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What are the main differences between saltine cracker (includes oyster, soda, soup) and soybean raw?

  • Saltine cracker (includes oyster, soda, soup) is richer in vitamin B3, while soybean raw is higher in copper, iron, phosphorus, manganese, magnesium, folate, potassium, and zinc.
  • Soybean raw's daily need coverage for copper is 169% higher.
  • Soybean raw has 471 times less sodium than saltine cracker (includes oyster, soda, soup). Saltine cracker (includes oyster, soda, soup) has 941mg of sodium, while soybean raw has 2mg.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index (74) than soybean raw (14).

We used Crackers, saltines (includes oyster, soda, soup) and Soybeans, mature seeds, raw types in this comparison.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +1117.4%
Contains more CalciumCalcium +1357.9%
Contains more PotassiumPotassium +1082.2%
Contains more IronIron +181.9%
Contains more CopperCopper +1092.8%
Contains more ZincZinc +608.7%
Contains more PhosphorusPhosphorus +590.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +266.9%
Contains more SeleniumSelenium +72.8%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin EVitamin E +35.3%
Contains more Vitamin B3Vitamin B3 +296.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +24.5%
Contains more Vitamin B2Vitamin B2 +78.6%
Contains more Vitamin B5Vitamin B5 +47.9%
Contains more Vitamin B6Vitamin B6 +338.4%
Contains more Vitamin KVitamin K +85%
Contains more FolateFolate +179.9%
Contains more CholineCholine +594%
~equal in Vitamin A ~1µg
~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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more CarbsCarbs +145.5%
Contains more ProteinProtein +285.7%
Contains more FatsFats +130.8%
Contains more WaterWater +69.1%
Contains more OtherOther +73.9%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -42.7%
Contains more Mono. FatMonounsaturated fat +121.8%
Contains more Poly. FatPolyunsaturated fat +132.8%

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

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Soybean raw DV% diff.
Copper 0.139mg 1.658mg 169%
Iron 5.57mg 15.7mg 127%
Phosphorus 102mg 704mg 86%
Manganese 0.686mg 2.517mg 80%
Magnesium 23mg 280mg 61%
Folate 134µg 375µg 60%
Protein 9.46g 36.49g 54%
Potassium 152mg 1797mg 48%
Polyunsaturated fat 4.835g 11.255g 43%
Sodium 941mg 2mg 41%
Zinc 0.69mg 4.89mg 38%
Vitamin B3 6.442mg 1.623mg 30%
Vitamin B2 0.487mg 0.87mg 29%
Starch 67.83g 28%
Fiber 2.8g 9.3g 26%
Calcium 19mg 277mg 26%
Vitamin B6 0.086mg 0.377mg 22%
Choline 16.7mg 115.9mg 18%
Vitamin K 25.4µg 47µg 18%
Fats 8.64g 19.94g 17%
Carbs 74.05g 30.16g 15%
Selenium 10.3µg 17.8µg 14%
Vitamin B1 0.702mg 0.874mg 14%
Vitamin C 0mg 6mg 7%
Monounsaturated fat 1.986g 4.404g 6%
Saturated fat 1.653g 2.884g 6%
Vitamin B5 0.536mg 0.793mg 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin E 1.15mg 0.85mg 2%
Calories 418kcal 446kcal 1%
Net carbs 71.25g 20.86g N/A
Sugar 1.29g 7.33g N/A
Vitamin A 1µg 1µg 0%
Trans fat 0.167g 0g N/A
Tryptophan 0.116mg 0.591mg 0%
Threonine 0.268mg 1.766mg 0%
Isoleucine 0.333mg 1.971mg 0%
Leucine 0.652mg 3.309mg 0%
Lysine 0.172mg 2.706mg 0%
Methionine 0.147mg 0.547mg 0%
Phenylalanine 0.45mg 2.122mg 0%
Valine 0.399mg 2.029mg 0%
Histidine 0.197mg 1.097mg 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) Soybean raw
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)
83%
Soybean raw
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
244%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 939mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 6.04g)
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 - 1.231g)
Which food is cheaper?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is cheaper (difference - $1)
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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.