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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

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

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%

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.