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
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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 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% |
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 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% |
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:
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
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
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
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:
12.27 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.
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| Lower in Sugar |
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| Lower in Sodium |
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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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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
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?
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%
15%
Minerals Daily Need Coverage Score
62%
30%
Comparison summary
Which food is lower in Sugar?
Tamale is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Tamale contains less Sodium (difference - 514mg)
Which food is cheaper?
Tamale is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
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) is lower in Saturated fat (difference - 0.743g)
Which food is lower in glycemic index?
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) is relatively richer in minerals
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins