Saltine cracker (includes oyster, soda, soup) vs. Swordfish — In-Depth Nutrition Comparison
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How are saltine cracker (includes oyster, soda, soup) and swordfish different?
- Saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B1, folate, vitamin B2, and manganese; however, swordfish is richer in vitamin D, selenium, vitamin B12, and vitamin B6.
- Daily need coverage for vitamin D for swordfish is 111% higher.
- Saltine cracker (includes oyster, soda, soup) contains 67 times more folate than swordfish. While saltine cracker (includes oyster, soda, soup) contains 134µg of folate, swordfish contains only 2µg.
- Swordfish has less sodium.
- Swordfish has a lower glycemic index (0) than saltine cracker (includes oyster, soda, soup) (74).
Crackers, saltines (includes oyster, soda, soup) and Fish, swordfish, cooked, dry heat are the varieties used in this article.
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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 CalciumCalcium | +216.7% |
| Contains more IronIron | +1137.8% |
| Contains more CopperCopper | +202.2% |
| Contains more ManganeseManganese | +5176.9% |
| Contains more MagnesiumMagnesium | +52.2% |
| Contains more PotassiumPotassium | +228.3% |
| Contains more ZincZinc | +13% |
| Contains more PhosphorusPhosphorus | +198% |
| Contains less SodiumSodium | -89.7% |
| Contains more SeleniumSelenium | +565% |
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 B1Vitamin B1 | +688.8% |
| Contains more Vitamin B2Vitamin B2 | +673% |
| Contains more Vitamin B5Vitamin B5 | +28.5% |
| Contains more Vitamin KVitamin K | +25300% |
| Contains more FolateFolate | +6600% |
| Contains more Vitamin AVitamin A | +4200% |
| Contains more Vitamin EVitamin E | +109.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +43.7% |
| Contains more Vitamin B6Vitamin B6 | +615.1% |
| Contains more Vitamin B12Vitamin B12 | +1700% |
| Contains more CholineCholine | +364.1% |
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:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +677.8% |
| Contains more ProteinProtein | +147.9% |
| Contains more WaterWater | +1251.7% |
~equal in
Fats
~7.93g
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
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
| Contains less Sat. FatSaturated fat | -13.5% |
| Contains more Poly. FatPolyunsaturated fat | +253.4% |
| Contains more Mono. FatMonounsaturated fat | +78.4% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 10.3µg | 68.5µg | 106% |
| Vitamin D | 0IU | 666IU | 83% |
| Vitamin D | 0µg | 16.6µg | 83% |
| Vitamin B12 | 0.09µg | 1.62µg | 64% |
| Iron | 5.57mg | 0.45mg | 64% |
| Vitamin B1 | 0.702mg | 0.089mg | 51% |
| Vitamin B6 | 0.086mg | 0.615mg | 41% |
| Sodium | 941mg | 97mg | 37% |
| Vitamin B2 | 0.487mg | 0.063mg | 33% |
| Folate | 134µg | 2µg | 33% |
| Phosphorus | 102mg | 304mg | 29% |
| Manganese | 0.686mg | 0.013mg | 29% |
| Protein | 9.46g | 23.45g | 28% |
| Starch | 67.83g | 28% | |
| Cholesterol | 0mg | 78mg | 26% |
| Carbs | 74.05g | 0g | 25% |
| Polyunsaturated fat | 4.835g | 1.368g | 23% |
| Vitamin K | 25.4µg | 0.1µg | 21% |
| Vitamin B3 | 6.442mg | 9.254mg | 18% |
| Calories | 418kcal | 172kcal | 12% |
| Choline | 16.7mg | 77.5mg | 11% |
| Fiber | 2.8g | 0g | 11% |
| Copper | 0.139mg | 0.046mg | 10% |
| Potassium | 152mg | 499mg | 10% |
| Vitamin E | 1.15mg | 2.41mg | 8% |
| Vitamin A | 1µg | 43µg | 5% |
| Monounsaturated fat | 1.986g | 3.544g | 4% |
| Magnesium | 23mg | 35mg | 3% |
| Vitamin B5 | 0.536mg | 0.417mg | 2% |
| Fats | 8.64g | 7.93g | 1% |
| Saturated fat | 1.653g | 1.911g | 1% |
| Calcium | 19mg | 6mg | 1% |
| Zinc | 0.69mg | 0.78mg | 1% |
| Net carbs | 71.25g | 0g | N/A |
| Sugar | 1.29g | 0g | N/A |
| Trans fat | 0.167g | 0.056g | N/A |
| Tryptophan | 0.116mg | 0.265mg | 0% |
| Threonine | 0.268mg | 1.035mg | 0% |
| Isoleucine | 0.333mg | 1.088mg | 0% |
| Leucine | 0.652mg | 1.919mg | 0% |
| Lysine | 0.172mg | 2.168mg | 0% |
| Methionine | 0.147mg | 0.699mg | 0% |
| Phenylalanine | 0.45mg | 0.922mg | 0% |
| Valine | 0.399mg | 1.216mg | 0% |
| Histidine | 0.197mg | 0.695mg | 0% |
| Fructose | 0.19g | 0% | |
| Omega-3 - EPA | 0g | 0.127g | N/A |
| Omega-3 - DHA | 0g | 0.772g | N/A |
| Omega-3 - ALA | 0.535g | N/A | |
| Omega-3 - DPA | 0g | 0.168g | 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 | 0.022g | N/A |
| Omega-6 - Linoleic acid | 4.25g | N/A |
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%
72%
Minerals Daily Need Coverage Score
62%
64%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 844mg)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 74)
Which food is cheaper?
Swordfish is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Saltine cracker (includes oyster, soda, soup) is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Saltine cracker (includes oyster, soda, soup) is lower in Saturated fat (difference - 0.258g)
Which food is richer in minerals?
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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?
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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.