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

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.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
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.
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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Swordfish 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

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
23% 8% 68%
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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
28% 52% 20%
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%

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.