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

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A recap on differences between saltine cracker (includes oyster, soda, soup) and tamale

  • Saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B1, vitamin B2, vitamin B3, folate, manganese, copper, and selenium, yet tamale is higher in vitamin B12.
  • Saltine cracker (includes oyster, soda, soup) covers your daily iron needs 54% more than tamale.
  • Saltine cracker (includes oyster, soda, soup) contains 14 times more vitamin B1 than tamale. While saltine cracker (includes oyster, soda, soup) contains 0.702mg of vitamin B1, tamale contains only 0.05mg.
  • The amount of sodium in tamale is lower.

Food varieties used in this article are Crackers, saltines (includes oyster, soda, soup) and Tamales (Navajo).

Infographic

Saltine cracker (includes oyster, soda, soup) vs Tamale 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%
Tamale
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 8.7% 12% 46% 21% 40% 42% 56% 23% 33%
Contains more PotassiumPotassium +16%
Contains more IronIron +356.6%
Contains more CopperCopper +120.6%
Contains more ManganeseManganese +294.3%
Contains more SeleniumSelenium +71.7%
Contains more CalciumCalcium +52.6%
Contains more ZincZinc +114.5%
Contains less SodiumSodium -54.6%
~equal in Magnesium ~22mg
~equal in Phosphorus ~99mg

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%
Tamale
3
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 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1304%
Contains more Vitamin B2Vitamin B2 +508.8%
Contains more Vitamin B3Vitamin B3 +305.2%
Contains more Vitamin B5Vitamin B5 +161.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +793.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +66.3%
Contains more Vitamin B12Vitamin B12 +500%
~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
Tamale
1
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Contains more ProteinProtein +50.6%
Contains more FatsFats +41.2%
Contains more CarbsCarbs +308.7%
Contains more OtherOther +102.9%
Contains more WaterWater +1248.5%

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
Tamale
1
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
Contains less Sat. FatSaturated fat -31%
Contains more Poly. FatPolyunsaturated fat +602.8%
Contains more Mono. FatMonounsaturated fat +37.9%

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
Tamale
2
92% 3%
Starch: 12.27 g
Sucrose: 0.4 g
Glucose: 0.21 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.22 g
Galactose: 0 g
Contains more StarchStarch +452.8%
Contains more FructoseFructose +11.8%
Contains more MaltoseMaltose +345.5%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +75%
~equal in Lactose ~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) Tamale
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Tamale DV% diff.
Iron 5.57mg 1.22mg 54%
Vitamin B1 0.702mg 0.05mg 54%
Vitamin B2 0.487mg 0.08mg 31%
Folate 134µg 15µg 30%
Vitamin B3 6.442mg 1.59mg 30%
Polyunsaturated fat 4.835g 0.688g 28%
Starch 67.83g 12.27g 23%
Sodium 941mg 427mg 22%
Manganese 0.686mg 0.174mg 22%
Vitamin K 25.4µg 21%
Carbs 74.05g 18.12g 19%
Vitamin B12 0.09µg 0.54µg 19%
Calories 418kcal 153kcal 13%
Selenium 10.3µg 6µg 8%
Copper 0.139mg 0.063mg 8%
Vitamin E 1.15mg 0mg 8%
Vitamin B5 0.536mg 0.205mg 7%
Zinc 0.69mg 1.48mg 7%
Protein 9.46g 6.28g 6%
Cholesterol 0mg 17mg 6%
Vitamin B6 0.086mg 0.143mg 4%
Fats 8.64g 6.12g 4%
Saturated fat 1.653g 2.396g 3%
Choline 16.7mg 3%
Monounsaturated fat 1.986g 2.739g 2%
Vitamin C 0mg 1.7mg 2%
Fiber 2.8g 3.1g 1%
Potassium 152mg 131mg 1%
Calcium 19mg 29mg 1%
Net carbs 71.25g 15.02g N/A
Magnesium 23mg 22mg 0%
Sugar 1.29g 0.99g N/A
Phosphorus 102mg 99mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.167g N/A
Tryptophan 0.116mg 0.052mg 0%
Threonine 0.268mg 0.239mg 0%
Isoleucine 0.333mg 0.271mg 0%
Leucine 0.652mg 0.568mg 0%
Lysine 0.172mg 0.427mg 0%
Methionine 0.147mg 0.15mg 0%
Phenylalanine 0.45mg 0.275mg 0%
Valine 0.399mg 0.318mg 0%
Histidine 0.197mg 0.196mg 0%
Fructose 0.19g 0.17g 0%
Omega-3 - ALA 0.535g 0.029g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g 0g N/A
Omega-6 - Eicosadienoic acid 0.003g 0g 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) Tamale
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)
15%
Tamale
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
30%
Tamale

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Tamale
Tamale contains less Sodium (difference - 514mg)
Which food is cheaper?
Tamale
Tamale 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 - 17mg)
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 - 0.743g)
Which food is lower in glycemic index?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in minerals
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins

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. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/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.