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  6. Saltine cracker (includes oyster, soda, soup) vs. Soy milk

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

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

  • Saltine cracker (includes oyster, soda, soup) is higher than soy milk in iron, vitamin B1, vitamin B3, vitamin B2, folate, manganese, vitamin K, selenium, and fiber.
  • Saltine cracker (includes oyster, soda, soup) covers your daily need for iron, 62% more than soy milk.
  • Saltine cracker (includes oyster, soda, soup) contains 18 times more sodium than soy milk. Saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, while soy milk contains 51mg.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index (74) than soy milk (37).

Crackers, saltines (includes oyster, soda, soup) and Soymilk, original and vanilla, unfortified types were used in this article.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more PotassiumPotassium +28.8%
Contains more IronIron +770.3%
Contains more ZincZinc +475%
Contains more PhosphorusPhosphorus +96.2%
Contains more ManganeseManganese +207.6%
Contains more SeleniumSelenium +114.6%
Contains more CalciumCalcium +31.6%
Contains less SodiumSodium -94.6%
~equal in Magnesium ~25mg
~equal in Copper ~0.128mg

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% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +945.5%
Contains more Vitamin B1Vitamin B1 +1070%
Contains more Vitamin B2Vitamin B2 +605.8%
Contains more Vitamin B3Vitamin B3 +1155.8%
Contains more Vitamin B5Vitamin B5 +43.7%
Contains more Vitamin B6Vitamin B6 +11.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +746.7%
Contains more FolateFolate +644.4%
Contains more CholineCholine +41.3%
~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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more ProteinProtein +189.3%
Contains more FatsFats +393.7%
Contains more CarbsCarbs +1079.1%
Contains more OtherOther +330.8%
Contains more WaterWater +1643.6%

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +395.3%
Contains more Poly. FatPolyunsaturated fat +403.1%
Contains less Sat. FatSaturated fat -87.6%

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) Soy milk
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) Soy milk DV% diff.
Iron 5.57mg 0.64mg 62%
Vitamin B1 0.702mg 0.06mg 54%
Sodium 941mg 51mg 39%
Vitamin B3 6.442mg 0.513mg 37%
Vitamin B2 0.487mg 0.069mg 32%
Folate 134µg 18µg 29%
Starch 67.83g 28%
Polyunsaturated fat 4.835g 0.961g 26%
Carbs 74.05g 6.28g 23%
Manganese 0.686mg 0.223mg 20%
Vitamin K 25.4µg 3µg 19%
Calories 418kcal 54kcal 18%
Protein 9.46g 3.27g 12%
Fats 8.64g 1.75g 11%
Selenium 10.3µg 4.8µg 10%
Fiber 2.8g 0.6g 9%
Phosphorus 102mg 52mg 7%
Saturated fat 1.653g 0.205g 7%
Vitamin E 1.15mg 0.11mg 7%
Zinc 0.69mg 0.12mg 5%
Vitamin B12 0.09µg 0µg 4%
Monounsaturated fat 1.986g 0.401g 4%
Vitamin B5 0.536mg 0.373mg 3%
Choline 16.7mg 23.6mg 1%
Vitamin B6 0.086mg 0.077mg 1%
Copper 0.139mg 0.128mg 1%
Potassium 152mg 118mg 1%
Calcium 19mg 25mg 1%
Net carbs 71.25g 5.68g N/A
Magnesium 23mg 25mg 0%
Sugar 1.29g 3.99g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.167g 0g N/A
Tryptophan 0.116mg 0.038mg 0%
Threonine 0.268mg 0.108mg 0%
Isoleucine 0.333mg 0.114mg 0%
Leucine 0.652mg 0.186mg 0%
Lysine 0.172mg 0.131mg 0%
Methionine 0.147mg 0.027mg 0%
Phenylalanine 0.45mg 0.113mg 0%
Valine 0.399mg 0.117mg 0%
Histidine 0.197mg 0.061mg 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 0g 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) Soy milk
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)
9%
Soy milk
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
19%
Soy milk

Comparison summary

Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 890mg)
Which food is lower in Saturated fat?
Soy milk
Soy milk is lower in Saturated fat (difference - 1.448g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 37)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $0.6)
Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 2.7g)
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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.