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

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Important differences between saltine cracker (includes oyster, soda, soup) and tempeh

  • Saltine cracker (includes oyster, soda, soup) has more vitamin B1, iron, folate, vitamin B3, and selenium; however, tempeh has more copper, manganese, phosphorus, and magnesium.
  • Saltine cracker (includes oyster, soda, soup)'s daily need coverage for vitamin B1 is 52% more.
  • Tempeh is lower in sodium.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index than tempeh.

The food varieties used in the comparison are Crackers, saltines (includes oyster, soda, soup) and Tempeh.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Tempeh 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%
Tempeh
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Contains more IronIron +106.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +252.2%
Contains more CalciumCalcium +484.2%
Contains more PotassiumPotassium +171.1%
Contains more CopperCopper +302.9%
Contains more ZincZinc +65.2%
Contains more PhosphorusPhosphorus +160.8%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +89.5%

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%
Tempeh
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% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +800%
Contains more Vitamin B2Vitamin B2 +36%
Contains more Vitamin B3Vitamin B3 +144%
Contains more Vitamin B5Vitamin B5 +92.8%
Contains more Vitamin B12Vitamin B12 +12.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +458.3%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +150%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
Tempeh
3
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Contains more CarbsCarbs +869.2%
Contains more OtherOther +72.8%
Contains more ProteinProtein +114.5%
Contains more FatsFats +25%
Contains more WaterWater +1081.2%

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
Tempeh
1
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -34.9%
Contains more Poly. FatPolyunsaturated fat +12.4%
Contains more Mono. FatMonounsaturated fat +61.4%

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) Tempeh
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Tempeh DV% diff.
Vitamin B1 0.702mg 0.078mg 52%
Copper 0.139mg 0.56mg 47%
Sodium 941mg 9mg 41%
Iron 5.57mg 2.7mg 36%
Folate 134µg 24µg 28%
Starch 67.83g 28%
Manganese 0.686mg 1.3mg 27%
Vitamin B3 6.442mg 2.64mg 24%
Phosphorus 102mg 266mg 23%
Carbs 74.05g 7.64g 22%
Protein 9.46g 20.29g 22%
Vitamin K 25.4µg 21%
Selenium 10.3µg 0µg 19%
Magnesium 23mg 81mg 14%
Fiber 2.8g 11%
Calories 418kcal 192kcal 11%
Vitamin B2 0.487mg 0.358mg 10%
Vitamin B6 0.086mg 0.215mg 10%
Calcium 19mg 111mg 9%
Vitamin E 1.15mg 8%
Potassium 152mg 412mg 8%
Vitamin B5 0.536mg 0.278mg 5%
Zinc 0.69mg 1.14mg 4%
Saturated fat 1.653g 2.539g 4%
Polyunsaturated fat 4.835g 4.3g 4%
Fats 8.64g 10.8g 3%
Choline 16.7mg 3%
Monounsaturated fat 1.986g 3.205g 3%
Net carbs 71.25g 7.64g N/A
Sugar 1.29g N/A
Vitamin A 1µg 0µg 0%
Vitamin B12 0.09µg 0.08µg 0%
Trans fat 0.167g 0g N/A
Tryptophan 0.116mg 0.194mg 0%
Threonine 0.268mg 0.796mg 0%
Isoleucine 0.333mg 0.88mg 0%
Leucine 0.652mg 1.43mg 0%
Lysine 0.172mg 0.908mg 0%
Methionine 0.147mg 0.175mg 0%
Phenylalanine 0.45mg 0.893mg 0%
Valine 0.399mg 0.92mg 0%
Histidine 0.197mg 0.466mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g 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 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) Tempeh
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)
19%
Tempeh
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 932mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 59)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2.4)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
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 - 0.886g)
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/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.