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
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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.
| 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
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
Saturated fat:
Sat. Fat
1.653 g
Monounsaturated fat:
Mono. Fat
1.986 g
Polyunsaturated fat:
Poly. Fat
4.835 g
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
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
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