Saltine cracker (includes oyster, soda, soup) vs. Tofu — In-Depth Nutrition Comparison
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The main differences between saltine cracker (includes oyster, soda, soup) and tofu
- Saltine cracker (includes oyster, soda, soup) is richer in vitamin B1, vitamin B3, iron, vitamin B2, and folate, yet tofu is richer in calcium, copper, manganese, and selenium.
- Daily need coverage for calcium for tofu is 66% higher.
- Saltine cracker (includes oyster, soda, soup) contains 67 times more sodium than tofu. Saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, while tofu contains 14mg.
- Tofu has a lower glycemic index than saltine cracker (includes oyster, soda, soup).
Food types used in this article are Crackers, saltines (includes oyster, soda, soup) and Tofu, raw, firm, prepared with calcium sulfate.
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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 IronIron | +109.4% |
| Contains more MagnesiumMagnesium | +152.2% |
| Contains more CalciumCalcium | +3494.7% |
| Contains more PotassiumPotassium | +55.9% |
| Contains more CopperCopper | +171.9% |
| Contains more ZincZinc | +127.5% |
| Contains more PhosphorusPhosphorus | +86.3% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +72.2% |
| Contains more SeleniumSelenium | +68.9% |
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 | +344.3% |
| Contains more Vitamin B2Vitamin B2 | +377.5% |
| Contains more Vitamin B3Vitamin B3 | +1590.8% |
| Contains more Vitamin B5Vitamin B5 | +303% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +362.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 19mg | 683mg | 66% |
| Vitamin B1 | 0.702mg | 0.158mg | 45% |
| Sodium | 941mg | 14mg | 40% |
| Vitamin B3 | 6.442mg | 0.381mg | 38% |
| Iron | 5.57mg | 2.66mg | 36% |
| Vitamin B2 | 0.487mg | 0.102mg | 30% |
| Starch | 67.83g | 28% | |
| Copper | 0.139mg | 0.378mg | 27% |
| Folate | 134µg | 29µg | 26% |
| Carbs | 74.05g | 2.78g | 24% |
| Manganese | 0.686mg | 1.181mg | 22% |
| Vitamin K | 25.4µg | 21% | |
| Protein | 9.46g | 17.27g | 16% |
| Calories | 418kcal | 144kcal | 14% |
| Selenium | 10.3µg | 17.4µg | 13% |
| Phosphorus | 102mg | 190mg | 13% |
| Vitamin E | 1.15mg | 8% | |
| Vitamin B5 | 0.536mg | 0.133mg | 8% |
| Magnesium | 23mg | 58mg | 8% |
| Zinc | 0.69mg | 1.57mg | 8% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Choline | 16.7mg | 3% | |
| Potassium | 152mg | 237mg | 3% |
| Fiber | 2.8g | 2.3g | 2% |
| Saturated fat | 1.653g | 1.261g | 2% |
| Polyunsaturated fat | 4.835g | 4.921g | 1% |
| Fats | 8.64g | 8.72g | 0% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 71.25g | 0.48g | N/A |
| Sugar | 1.29g | N/A | |
| Vitamin A | 1µg | 0% | |
| Vitamin B6 | 0.086mg | 0.092mg | 0% |
| Trans fat | 0.167g | 0g | N/A |
| Monounsaturated fat | 1.986g | 1.925g | 0% |
| Tryptophan | 0.116mg | 0.235mg | 0% |
| Threonine | 0.268mg | 0.785mg | 0% |
| Isoleucine | 0.333mg | 0.849mg | 0% |
| Leucine | 0.652mg | 1.392mg | 0% |
| Lysine | 0.172mg | 0.883mg | 0% |
| Methionine | 0.147mg | 0.211mg | 0% |
| Phenylalanine | 0.45mg | 0.835mg | 0% |
| Valine | 0.399mg | 0.87mg | 0% |
| Histidine | 0.197mg | 0.431mg | 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 |
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:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
| Contains more CarbsCarbs | +2563.7% |
| Contains more OtherOther | +100% |
| Contains more ProteinProtein | +82.6% |
| Contains more WaterWater | +1282.8% |
~equal in
Fats
~8.72g
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
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
| Contains less Sat. FatSaturated fat | -23.7% |
~equal in
Monounsaturated fat
~1.925g
~equal in
Polyunsaturated fat
~4.921g