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

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Important differences between saltine cracker (includes oyster, soda, soup) and submarine sandwich

  • Saltine cracker (includes oyster, soda, soup) has more iron, vitamin B1, vitamin K, folate, vitamin B2, manganese, and vitamin B3; however, submarine sandwich has more selenium and calcium.
  • Saltine cracker (includes oyster, soda, soup)'s daily need coverage for iron is 47% more.
  • Saltine cracker (includes oyster, soda, soup) has 6 times more vitamin K than submarine sandwich. Saltine cracker (includes oyster, soda, soup) has 25.4µg of vitamin K, while submarine sandwich has 4.5µg.
  • Submarine sandwich is lower in sodium.

The food varieties used in the comparison are Crackers, saltines (includes oyster, soda, soup) and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Submarine sandwich 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 14% 51% 25% 68% 28% 29% 48% 75% 46% 109%
Contains more MagnesiumMagnesium +15%
Contains more IronIron +207.7%
Contains more CopperCopper +65.5%
Contains more ManganeseManganese +93.8%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +85.5%
Contains more ZincZinc +52.2%
Contains less SodiumSodium -38.9%
Contains more SeleniumSelenium +93.2%
~equal in Phosphorus ~112mg

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 25% 7.3% 8.2% 3% 86% 62% 81% 33% 47% 28% 11% 50% 16%
Contains more Vitamin EVitamin E +180.5%
Contains more Vitamin B1Vitamin B1 +104.7%
Contains more Vitamin B2Vitamin B2 +82.4%
Contains more Vitamin B3Vitamin B3 +49%
Contains more Vitamin KVitamin K +464.4%
Contains more FolateFolate +103%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +136%
Contains more Vitamin B12Vitamin B12 +144.4%
Contains more CholineCholine +74.3%
~equal in Vitamin B5 ~0.555mg

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
11% 10% 20% 57% 3%
Protein: 10.52 g
Fats: 10.04 g
Carbs: 20.43 g
Water: 56.51 g
Other: 2.5 g
Contains more CarbsCarbs +262.5%
Contains more OtherOther +12%
Contains more ProteinProtein +11.2%
Contains more FatsFats +16.2%
Contains more WaterWater +1019%

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
39% 40% 21%
Saturated fat: Sat. Fat 3.554 g
Monounsaturated fat: Mono. Fat 3.716 g
Polyunsaturated fat: Poly. Fat 1.927 g
Contains less Sat. FatSaturated fat -53.5%
Contains more Poly. FatPolyunsaturated fat +150.9%
Contains more Mono. FatMonounsaturated fat +87.1%

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
83% 7% 7% 2%
Starch: 15.67 g
Sucrose: 0 g
Glucose: 1.23 g
Fructose: 1.4 g
Lactose: 0.08 g
Maltose: 0.47 g
Galactose: 0 g
Contains more StarchStarch +332.9%
Contains more MaltoseMaltose +108.5%
Contains more GlucoseGlucose +925%
Contains more FructoseFructose +636.8%
Contains more LactoseLactose +∞%
~equal in Sucrose ~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) Submarine sandwich
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Submarine sandwich DV% diff.
Iron 5.57mg 1.81mg 47%
Vitamin B1 0.702mg 0.343mg 30%
Starch 67.83g 15.67g 21%
Polyunsaturated fat 4.835g 1.927g 19%
Carbs 74.05g 20.43g 18%
Folate 134µg 66µg 17%
Vitamin K 25.4µg 4.5µg 17%
Vitamin B2 0.487mg 0.267mg 17%
Selenium 10.3µg 19.9µg 17%
Sodium 941mg 575mg 16%
Calcium 19mg 171mg 15%
Manganese 0.686mg 0.354mg 14%
Vitamin B3 6.442mg 4.323mg 13%
Calories 418kcal 213kcal 10%
Saturated fat 1.653g 3.554g 9%
Vitamin B6 0.086mg 0.203mg 9%
Cholesterol 0mg 27mg 9%
Vitamin C 0mg 7.5mg 8%
Fiber 2.8g 1.2g 6%
Copper 0.139mg 0.084mg 6%
Vitamin B12 0.09µg 0.22µg 5%
Vitamin E 1.15mg 0.41mg 5%
Monounsaturated fat 1.986g 3.716g 4%
Potassium 152mg 282mg 4%
Zinc 0.69mg 1.05mg 3%
Fructose 0.19g 1.4g 2%
Choline 16.7mg 29.1mg 2%
Fats 8.64g 10.04g 2%
Protein 9.46g 10.52g 2%
Vitamin A 1µg 22µg 2%
Vitamin D 0IU 7IU 1%
Magnesium 23mg 20mg 1%
Vitamin D 0µg 0.2µg 1%
Phosphorus 102mg 112mg 1%
Net carbs 71.25g 19.23g N/A
Sugar 1.29g 3.18g N/A
Vitamin B5 0.536mg 0.555mg 0%
Trans fat 0.167g 0.119g N/A
Tryptophan 0.116mg 0.1mg 0%
Threonine 0.268mg 0.331mg 0%
Isoleucine 0.333mg 0.431mg 0%
Leucine 0.652mg 0.752mg 0%
Lysine 0.172mg 0.491mg 0%
Methionine 0.147mg 0.21mg 0%
Phenylalanine 0.45mg 0.431mg 0%
Valine 0.399mg 0.501mg 0%
Histidine 0.197mg 0.301mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.535g 0.104g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.018g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.013g N/A
Omega-6 - Eicosadienoic acid 0.003g 0.048g N/A
Omega-6 - Linoleic acid 4.25g 1.665g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker (includes oyster, soda, soup) Submarine sandwich
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)
35%
Submarine sandwich
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
49%
Submarine sandwich

Comparison summary

Which food contains less Sodium?
Submarine sandwich
Submarine sandwich contains less Sodium (difference - 366mg)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 74)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 1.89g)
Which food is lower in Saturated fat?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Saturated fat (difference - 1.901g)
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. Submarine sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170696/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.