Saltine cracker (includes oyster, soda, soup) vs. Summer squash — In-Depth Nutrition Comparison
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How are Saltine cracker (includes oyster, soda, soup) and Summer squash different?
- Saltine cracker (includes oyster, soda, soup) is higher in Iron, Vitamin B1, Vitamin B3, Vitamin B2, Folate, Manganese, Vitamin K, and Selenium, however, Summer squash is richer in Vitamin C.
- Daily need coverage for Iron from Saltine cracker (includes oyster, soda, soup) is 65% higher.
- Saltine cracker (includes oyster, soda, soup) contains 471 times more Sodium than Summer squash. While Saltine cracker (includes oyster, soda, soup) contains 941mg of Sodium, Summer squash contains only 2mg.
Crackers, saltines (includes oyster, soda, soup) and Squash, summer, all varieties, raw are the varieties used in this article.
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 MagnesiumMagnesium | +35.3% |
| Contains more CalciumCalcium | +26.7% |
| Contains more IronIron | +1491.4% |
| Contains more CopperCopper | +172.5% |
| Contains more ZincZinc | +137.9% |
| Contains more PhosphorusPhosphorus | +168.4% |
| Contains more ManganeseManganese | +292% |
| Contains more SeleniumSelenium | +5050% |
| Contains more PotassiumPotassium | +72.4% |
| Contains less SodiumSodium | -99.8% |
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 E Vitamin E | +858.3% |
| Contains more Vitamin B1Vitamin B1 | +1362.5% |
| Contains more Vitamin B2Vitamin B2 | +243% |
| Contains more Vitamin B3Vitamin B3 | +1222.8% |
| Contains more Vitamin B5Vitamin B5 | +245.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +746.7% |
| Contains more FolateFolate | +362.1% |
| Contains more CholineCholine | +149.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +9900% |
| Contains more Vitamin B6Vitamin B6 | +153.5% |
~equal in
Vitamin D
~0µg
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:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +681.8% |
| Contains more FatsFats | +4700% |
| Contains more CarbsCarbs | +2110.4% |
| Contains more OtherOther | +351.6% |
| Contains more WaterWater | +1774.1% |
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
0.044 g
Monounsaturated Fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains more Mono. FatMonounsaturated Fat | +12312.5% |
| Contains more Poly. FatPolyunsaturated fat | +5332.6% |
| Contains less Sat. FatSaturated Fat | -97.3% |
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:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +525% |
| Contains more FructoseFructose | +400% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 418kcal | 16kcal |
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| Protein | 9.46g | 1.21g |
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| Fats | 8.64g | 0.18g |
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| Vitamin C | 0mg | 17mg |
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| Net carbs | 71.25g | 2.25g |
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| Carbs | 74.05g | 3.35g |
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| Magnesium | 23mg | 17mg |
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| Calcium | 19mg | 15mg |
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| Potassium | 152mg | 262mg |
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| Iron | 5.57mg | 0.35mg |
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| Sugar | 1.29g | 2.2g |
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| Fiber | 2.8g | 1.1g |
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| Copper | 0.139mg | 0.051mg |
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| Zinc | 0.69mg | 0.29mg |
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| Starch | 67.83g |
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| Phosphorus | 102mg | 38mg |
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| Sodium | 941mg | 2mg |
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| Vitamin A | 2IU | 200IU |
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| Vitamin A RAE | 1µg | 10µg |
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| Vitamin E | 1.15mg | 0.12mg |
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| Manganese | 0.686mg | 0.175mg |
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| Selenium | 10.3µg | 0.2µg |
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| Vitamin B1 | 0.702mg | 0.048mg |
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| Vitamin B2 | 0.487mg | 0.142mg |
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| Vitamin B3 | 6.442mg | 0.487mg |
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| Vitamin B5 | 0.536mg | 0.155mg |
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| Vitamin B6 | 0.086mg | 0.218mg |
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| Vitamin B12 | 0.09µg | 0µg |
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| Vitamin K | 25.4µg | 3µg |
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| Folate | 134µg | 29µg |
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| Trans Fat | 0.167g | 0g |
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| Choline | 16.7mg | 6.7mg |
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| Saturated Fat | 1.653g | 0.044g |
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| Monounsaturated Fat | 1.986g | 0.016g |
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| Polyunsaturated fat | 4.835g | 0.089g |
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| Tryptophan | 0.116mg | 0.011mg |
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| Threonine | 0.268mg | 0.028mg |
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| Isoleucine | 0.333mg | 0.042mg |
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| Leucine | 0.652mg | 0.069mg |
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| Lysine | 0.172mg | 0.065mg |
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| Methionine | 0.147mg | 0.017mg |
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| Phenylalanine | 0.45mg | 0.041mg |
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| Valine | 0.399mg | 0.053mg |
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| Histidine | 0.197mg | 0.025mg |
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| Fructose | 0.19g | 0.95g |
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| Omega-3 - ALA | 0.535g |
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| Omega-3 - Eicosatrienoic acid | 0.001g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-6 - Eicosadienoic acid | 0.003g |
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| Omega-6 - Linoleic acid | 4.25g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
62%
12%
Comparison summary
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 939mg)
Which food is lower in Saturated Fat?
Summer squash is lower in Saturated Fat (difference - 1.609g)
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 61)
Which food is cheaper?
Summer squash is cheaper (difference - $2.4)
Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 0.91g)
Which food is richer in minerals?
Saltine cracker (includes oyster, soda, soup) is relatively richer in minerals
Which food is richer in vitamins?
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)