Saltine cracker (includes oyster, soda, soup) vs. Sweet potato — In-Depth Nutrition Comparison
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A recap on differences between Saltine cracker (includes oyster, soda, soup) and Sweet potato
- Saltine cracker (includes oyster, soda, soup) is higher in Iron, Vitamin B1, Vitamin B3, Vitamin B2, Folate, Vitamin K, Manganese, and Selenium, yet Sweet potato is higher in Vitamin A RAE.
- Sweet potato covers your daily Vitamin A RAE needs 79% more than Saltine cracker (includes oyster, soda, soup).
- Saltine cracker (includes oyster, soda, soup) contains 17 times more Selenium than Sweet potato. While Saltine cracker (includes oyster, soda, soup) contains 10.3µg of Selenium, Sweet potato contains only 0.6µg.
- The amount of Sodium in Sweet potato is lower.
Food varieties used in this article are Crackers, saltines (includes oyster, soda, soup) and Sweet potato, raw, unprepared.
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
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Iron
+813.1%
Contains
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Phosphorus
+117%
Contains
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Zinc
+130%
Contains
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Manganese
+165.9%
Contains
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Selenium
+1616.7%
Contains
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Calcium
+57.9%
Contains
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Potassium
+121.7%
Contains
less
Sodium
-94.2%
Equal in Magnesium - 25
Equal in Copper - 0.151
Contains
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Iron
+813.1%
Contains
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Phosphorus
+117%
Contains
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Zinc
+130%
Contains
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Manganese
+165.9%
Contains
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Selenium
+1616.7%
Contains
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Calcium
+57.9%
Contains
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Potassium
+121.7%
Contains
less
Sodium
-94.2%
Equal in Magnesium - 25
Equal in Copper - 0.151
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
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Vitamin E
+342.3%
Contains
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Vitamin B1
+800%
Contains
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Vitamin B2
+698.4%
Contains
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Vitamin B3
+1056.6%
Contains
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Folate
+1118.2%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+1311.1%
Contains
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Vitamin A
+709250%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+49.3%
Contains
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Vitamin B6
+143%
Contains
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Vitamin E
+342.3%
Contains
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Vitamin B1
+800%
Contains
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Vitamin B2
+698.4%
Contains
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Vitamin B3
+1056.6%
Contains
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Folate
+1118.2%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+1311.1%
Contains
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Vitamin A
+709250%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+49.3%
Contains
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Vitamin B6
+143%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+502.5%
Contains
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Fats
+17180%
Contains
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Carbs
+268%
Contains
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Other
+185.7%
Contains
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Water
+1430.3%
Protein:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Contains
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Protein
+502.5%
Contains
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Fats
+17180%
Contains
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Carbs
+268%
Contains
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Other
+185.7%
Contains
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Water
+1430.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+198500%
Contains
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Polyunsaturated fat
+34435.7%
Contains
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Saturated Fat
-98.9%
Saturated Fat:
1.653 g
Monounsaturated Fat:
1.986 g
Polyunsaturated fat:
4.835 g
Saturated Fat:
0.018 g
Monounsaturated Fat:
0.001 g
Polyunsaturated fat:
0.014 g
Contains
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Monounsaturated Fat
+198500%
Contains
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Polyunsaturated fat
+34435.7%
Contains
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Saturated Fat
-98.9%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+436.2%
Contains
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Maltose
+∞%
Contains
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Sucrose
+∞%
Contains
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Glucose
+700%
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Fructose
+268.4%
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:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+436.2%
Contains
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Maltose
+∞%
Contains
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Sucrose
+∞%
Contains
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Glucose
+700%
Contains
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Fructose
+268.4%
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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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 71.25g | 17.12g |
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| Protein | 9.46g | 1.57g |
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| Fats | 8.64g | 0.05g |
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| Carbs | 74.05g | 20.12g |
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| Calories | 418kcal | 86kcal |
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| Starch | 67.83g | 12.65g |
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| Fructose | 0.19g | 0.7g |
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| Sugar | 1.29g | 4.18g |
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| Fiber | 2.8g | 3g |
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| Calcium | 19mg | 30mg |
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| Iron | 5.57mg | 0.61mg |
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| Magnesium | 23mg | 25mg |
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| Phosphorus | 102mg | 47mg |
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| Potassium | 152mg | 337mg |
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| Sodium | 941mg | 55mg |
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| Zinc | 0.69mg | 0.3mg |
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| Copper | 0.139mg | 0.151mg |
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| Manganese | 0.686mg | 0.258mg |
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| Selenium | 10.3µg | 0.6µg |
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| Vitamin A | 2IU | 14187IU |
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| Vitamin A RAE | 1µg | 709µg |
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| Vitamin E | 1.15mg | 0.26mg |
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| Vitamin C | 0mg | 2.4mg |
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| Vitamin B1 | 0.702mg | 0.078mg |
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| Vitamin B2 | 0.487mg | 0.061mg |
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| Vitamin B3 | 6.442mg | 0.557mg |
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| Vitamin B5 | 0.536mg | 0.8mg |
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| Vitamin B6 | 0.086mg | 0.209mg |
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| Folate | 134µg | 11µg |
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| Vitamin B12 | 0.09µg | 0µg |
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| Vitamin K | 25.4µg | 1.8µg |
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| Tryptophan | 0.116mg | 0.031mg |
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| Threonine | 0.268mg | 0.083mg |
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| Isoleucine | 0.333mg | 0.055mg |
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| Leucine | 0.652mg | 0.092mg |
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| Lysine | 0.172mg | 0.066mg |
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| Methionine | 0.147mg | 0.029mg |
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| Phenylalanine | 0.45mg | 0.089mg |
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| Valine | 0.399mg | 0.086mg |
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| Histidine | 0.197mg | 0.031mg |
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| Trans Fat | 0.167g | 0g |
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| Saturated Fat | 1.653g | 0.018g |
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| Monounsaturated Fat | 1.986g | 0.001g |
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| Polyunsaturated fat | 4.835g | 0.014g |
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| Omega-6 - Eicosadienoic acid | 0.003g | 0g |
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| Omega-6 - Linoleic acid | 4.25g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-3 - ALA | 0.535g |
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| Omega-3 - Eicosatrienoic acid | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
55%
85%
Minerals Daily Need Coverage Score
62%
20%
Comparison summary
Which food contains less Sodium?
Sweet potato contains less Sodium (difference - 886mg)
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 1.635g)
Which food is lower in glycemic index?
Sweet potato is lower in glycemic index (difference - 4)
Which food is cheaper?
Sweet potato is cheaper (difference - $2.2)
Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 2.89g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.