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

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What are the differences between saltine cracker (includes oyster, soda, soup) and squid?

  • Saltine cracker (includes oyster, soda, soup) is higher in vitamin B1, folate, and vitamin B3; however, squid is richer in vitamin B12, selenium, vitamin B2, copper, phosphorus, and iron.
  • Squid's daily need coverage for vitamin B12 is 221% more.
  • Squid contains 41 times less vitamin B1 than saltine cracker (includes oyster, soda, soup). Saltine cracker (includes oyster, soda, soup) contains 0.702mg of vitamin B1, while squid contains 0.017mg.

We used Crackers, saltines (includes oyster, soda, soup) and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this article.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Squid 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%
Squid
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains more ManganeseManganese +228.2%
Contains more MagnesiumMagnesium +160.9%
Contains more CalciumCalcium +847.4%
Contains more PotassiumPotassium +319.1%
Contains more IronIron +94.6%
Contains more CopperCopper +618%
Contains more ZincZinc +401.4%
Contains more PhosphorusPhosphorus +468.6%
Contains less SodiumSodium -20.9%
Contains more SeleniumSelenium +769.9%

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%
Squid
6
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4029.4%
Contains more Vitamin B3Vitamin B3 +194.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +458.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +20200%
Contains more Vitamin B2Vitamin B2 +255%
Contains more Vitamin B5Vitamin B5 +67.9%
Contains more Vitamin B6Vitamin B6 +214%
Contains more Vitamin B12Vitamin B12 +5900%
~equal in Vitamin D ~µg

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
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more FatsFats +517.1%
Contains more CarbsCarbs +4415.2%
Contains more ProteinProtein +243.3%
Contains more WaterWater +1110.3%
Contains more OtherOther +20%

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
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated fat +1125.9%
Contains more Poly. FatPolyunsaturated fat +1704.1%
Contains less Sat. FatSaturated fat -85.7%

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

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Squid DV% diff.
Vitamin B12 0.09µg 5.4µg 221%
Selenium 10.3µg 89.6µg 144%
Vitamin B2 0.487mg 1.729mg 96%
Copper 0.139mg 0.998mg 95%
Cholesterol 0mg 224mg 75%
Phosphorus 102mg 580mg 68%
Iron 5.57mg 10.84mg 66%
Vitamin B1 0.702mg 0.017mg 57%
Protein 9.46g 32.48g 46%
Polyunsaturated fat 4.835g 0.268g 30%
Folate 134µg 24µg 28%
Starch 67.83g 28%
Vitamin B3 6.442mg 2.189mg 27%
Zinc 0.69mg 3.46mg 25%
Carbs 74.05g 1.64g 24%
Vitamin A 1µg 203µg 22%
Manganese 0.686mg 0.209mg 21%
Vitamin K 25.4µg 21%
Calcium 19mg 180mg 16%
Potassium 152mg 637mg 14%
Vitamin B6 0.086mg 0.27mg 14%
Calories 418kcal 158kcal 13%
Fats 8.64g 1.4g 11%
Fiber 2.8g 0g 11%
Sodium 941mg 744mg 9%
Magnesium 23mg 60mg 9%
Vitamin C 0mg 8.5mg 9%
Vitamin E 1.15mg 8%
Vitamin B5 0.536mg 0.9mg 7%
Saturated fat 1.653g 0.236g 6%
Monounsaturated fat 1.986g 0.162g 5%
Choline 16.7mg 3%
Net carbs 71.25g 1.64g N/A
Sugar 1.29g N/A
Trans fat 0.167g N/A
Tryptophan 0.116mg 0.364mg 0%
Threonine 0.268mg 1.398mg 0%
Isoleucine 0.333mg 1.414mg 0%
Leucine 0.652mg 2.287mg 0%
Lysine 0.172mg 2.427mg 0%
Methionine 0.147mg 0.733mg 0%
Phenylalanine 0.45mg 1.164mg 0%
Valine 0.399mg 1.419mg 0%
Histidine 0.197mg 0.624mg 0%
Fructose 0.19g 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - ALA 0.535g N/A
Omega-3 - DPA 0g 0.012g 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) Squid
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)
104%
Squid
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Squid
Squid contains less Sodium (difference - 197mg)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 1.417g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 74)
Which food is cheaper?
Squid
Squid is cheaper (difference - $2.4)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Cholesterol (difference - 224mg)
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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.