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  6. Saltine cracker (includes oyster, soda, soup) vs. Summer squash

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 for 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.
  • Summer squash has a lower glycemic index (13) than saltine cracker (includes oyster, soda, soup) (74).

Crackers, saltines (includes oyster, soda, soup) and Squash, summer, all varieties, raw are the varieties used in this article.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
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.
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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin EVitamin 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 +900%
Contains more Vitamin B6Vitamin B6 +153.5%
~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% 95%
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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
30% 11% 60%
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
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
2% 43% 55%
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.
Saltine cracker (includes oyster, soda, soup) Summer squash
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) Summer squash DV% diff.
Iron 5.57mg 0.35mg 65%
Vitamin B1 0.702mg 0.048mg 55%
Sodium 941mg 2mg 41%
Vitamin B3 6.442mg 0.487mg 37%
Polyunsaturated fat 4.835g 0.089g 32%
Starch 67.83g 28%
Vitamin B2 0.487mg 0.142mg 27%
Folate 134µg 29µg 26%
Carbs 74.05g 3.35g 24%
Manganese 0.686mg 0.175mg 22%
Calories 418kcal 16kcal 20%
Vitamin K 25.4µg 3µg 19%
Vitamin C 0mg 17mg 19%
Selenium 10.3µg 0.2µg 18%
Protein 9.46g 1.21g 17%
Fats 8.64g 0.18g 13%
Copper 0.139mg 0.051mg 10%
Vitamin B6 0.086mg 0.218mg 10%
Phosphorus 102mg 38mg 9%
Vitamin B5 0.536mg 0.155mg 8%
Vitamin E 1.15mg 0.12mg 7%
Fiber 2.8g 1.1g 7%
Saturated fat 1.653g 0.044g 7%
Monounsaturated fat 1.986g 0.016g 5%
Zinc 0.69mg 0.29mg 4%
Vitamin B12 0.09µg 0µg 4%
Potassium 152mg 262mg 3%
Choline 16.7mg 6.7mg 2%
Fructose 0.19g 0.95g 1%
Magnesium 23mg 17mg 1%
Vitamin A 1µg 10µg 1%
Net carbs 71.25g 2.25g N/A
Calcium 19mg 15mg 0%
Sugar 1.29g 2.2g N/A
Trans fat 0.167g 0g N/A
Tryptophan 0.116mg 0.011mg 0%
Threonine 0.268mg 0.028mg 0%
Isoleucine 0.333mg 0.042mg 0%
Leucine 0.652mg 0.069mg 0%
Lysine 0.172mg 0.065mg 0%
Methionine 0.147mg 0.017mg 0%
Phenylalanine 0.45mg 0.041mg 0%
Valine 0.399mg 0.053mg 0%
Histidine 0.197mg 0.025mg 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) Summer squash
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)
16%
Summer squash
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 939mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 1.609g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 61)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $2.4)
Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
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)
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.