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

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

  • Saltine cracker (includes oyster, soda, soup) is higher in vitamin B1, iron, vitamin B3, vitamin B2, and selenium, yet spinach raw is higher in vitamin K, vitamin A, vitamin C, and folate.
  • Spinach raw covers your daily vitamin K needs 381% more than saltine cracker (includes oyster, soda, soup).
  • Saltine cracker (includes oyster, soda, soup) contains 12 times more sodium than spinach raw. While saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, spinach raw contains only 79mg.
  • The glycemic index of spinach raw is lower.

Food varieties used in this article are Crackers, saltines (includes oyster, soda, soup) and Spinach, raw.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Spinach 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more IronIron +105.5%
Contains more ZincZinc +30.2%
Contains more PhosphorusPhosphorus +108.2%
Contains more SeleniumSelenium +930%
Contains more MagnesiumMagnesium +243.5%
Contains more CalciumCalcium +421.1%
Contains more PotassiumPotassium +267.1%
Contains less SodiumSodium -91.6%
Contains more ManganeseManganese +30.8%
~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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +800%
Contains more Vitamin B2Vitamin B2 +157.7%
Contains more Vitamin B3Vitamin B3 +789.8%
Contains more Vitamin B5Vitamin B5 +724.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +46800%
Contains more Vitamin EVitamin E +76.5%
Contains more Vitamin B6Vitamin B6 +126.7%
Contains more Vitamin KVitamin K +1801.2%
Contains more FolateFolate +44.8%
Contains more CholineCholine +15.6%
~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% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +230.8%
Contains more FatsFats +2115.4%
Contains more CarbsCarbs +1939.9%
Contains more OtherOther +62.8%
Contains more WaterWater +1709.9%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +19760%
Contains more Poly. FatPolyunsaturated fat +2830.3%
Contains less Sat. FatSaturated fat -96.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 67.83 g
Sucrose: 0 g
Glucose: 0.12 g
Fructose: 0.19 g
Lactose: 0 g
Maltose: 0.98 g
Galactose: 0 g
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +∞%
Contains more FructoseFructose +26.7%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more GalactoseGalactose +∞%
~equal in Glucose ~0.11g
~equal in Lactose ~0g

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

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Spinach raw DV% diff.
Vitamin K 25.4µg 482.9µg 381%
Vitamin A 1µg 469µg 52%
Vitamin B1 0.702mg 0.078mg 52%
Sodium 941mg 79mg 37%
Vitamin B3 6.442mg 0.724mg 36%
Iron 5.57mg 2.71mg 36%
Polyunsaturated fat 4.835g 0.165g 31%
Vitamin C 0mg 28.1mg 31%
Starch 67.83g 28%
Carbs 74.05g 3.63g 23%
Vitamin B2 0.487mg 0.189mg 23%
Calories 418kcal 23kcal 20%
Selenium 10.3µg 1µg 17%
Folate 134µg 194µg 15%
Magnesium 23mg 79mg 13%
Protein 9.46g 2.86g 13%
Fats 8.64g 0.39g 13%
Potassium 152mg 558mg 12%
Vitamin B5 0.536mg 0.065mg 9%
Manganese 0.686mg 0.897mg 9%
Phosphorus 102mg 49mg 8%
Vitamin B6 0.086mg 0.195mg 8%
Calcium 19mg 99mg 8%
Saturated fat 1.653g 0.063g 7%
Vitamin E 1.15mg 2.03mg 6%
Monounsaturated fat 1.986g 0.01g 5%
Vitamin B12 0.09µg 0µg 4%
Fiber 2.8g 2.2g 2%
Zinc 0.69mg 0.53mg 1%
Copper 0.139mg 0.13mg 1%
Net carbs 71.25g 1.43g N/A
Sugar 1.29g 0.42g N/A
Trans fat 0.167g 0g N/A
Choline 16.7mg 19.3mg 0%
Tryptophan 0.116mg 0.039mg 0%
Threonine 0.268mg 0.122mg 0%
Isoleucine 0.333mg 0.147mg 0%
Leucine 0.652mg 0.223mg 0%
Lysine 0.172mg 0.174mg 0%
Methionine 0.147mg 0.053mg 0%
Phenylalanine 0.45mg 0.129mg 0%
Valine 0.399mg 0.161mg 0%
Histidine 0.197mg 0.064mg 0%
Fructose 0.19g 0.15g 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) Spinach 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)
137%
Spinach raw
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 862mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 1.59g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 42)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.