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

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

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

  • Saltine cracker (includes oyster, soda, soup) has more iron, vitamin B1, vitamin B3, folate, vitamin B2, selenium, and manganese; however, vegetable has more vitamin A.
  • Vegetable's daily need coverage for vitamin A is 86% more.
  • Saltine cracker (includes oyster, soda, soup) has 53 times more saturated fat than vegetable. Saltine cracker (includes oyster, soda, soup) has 1.653g of saturated fat, while vegetable has 0.031g.

The food varieties used in the comparison are Crackers, saltines (includes oyster, soda, soup) and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more IronIron +579.3%
Contains more CopperCopper +67.5%
Contains more ZincZinc +40.8%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +81%
Contains more SeleniumSelenium +3333.3%
Contains more CalciumCalcium +31.6%
Contains more PotassiumPotassium +11.2%
Contains less SodiumSodium -96.3%
~equal in Magnesium ~22mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin EVitamin E +202.6%
Contains more Vitamin B1Vitamin B1 +888.7%
Contains more Vitamin B2Vitamin B2 +305.8%
Contains more Vitamin B3Vitamin B3 +657%
Contains more Vitamin B5Vitamin B5 +255%
Contains more Vitamin B6Vitamin B6 +16.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +605.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +21300%
Contains more CholineCholine +44.3%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~23.5µg

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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +230.8%
Contains more FatsFats +5660%
Contains more CarbsCarbs +465.7%
Contains more OtherOther +317.9%
Contains more WaterWater +1548.1%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +19760%
Contains more Poly. FatPolyunsaturated fat +6615.3%
Contains less Sat. FatSaturated fat -98.1%

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

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Vegetable DV% diff.
Iron 5.57mg 0.82mg 59%
Vitamin B1 0.702mg 0.071mg 53%
Sodium 941mg 35mg 39%
Vitamin B3 6.442mg 0.851mg 35%
Polyunsaturated fat 4.835g 0.072g 32%
Folate 134µg 19µg 29%
Vitamin B2 0.487mg 0.12mg 28%
Starch 67.83g 28%
Vitamin A 1µg 214µg 24%
Carbs 74.05g 13.09g 20%
Calories 418kcal 65kcal 18%
Selenium 10.3µg 0.3µg 18%
Fats 8.64g 0.15g 13%
Protein 9.46g 2.86g 13%
Manganese 0.686mg 0.379mg 13%
Vitamin B5 0.536mg 0.151mg 8%
Phosphorus 102mg 51mg 7%
Saturated fat 1.653g 0.031g 7%
Fiber 2.8g 4.4g 6%
Copper 0.139mg 0.083mg 6%
Monounsaturated fat 1.986g 0.01g 5%
Vitamin E 1.15mg 0.38mg 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin C 0mg 3.2mg 4%
Vitamin K 25.4µg 23.5µg 2%
Zinc 0.69mg 0.49mg 2%
Potassium 152mg 169mg 1%
Calcium 19mg 25mg 1%
Vitamin B6 0.086mg 0.074mg 1%
Choline 16.7mg 24.1mg 1%
Net carbs 71.25g 8.69g N/A
Magnesium 23mg 22mg 0%
Sugar 1.29g 3.12g N/A
Trans fat 0.167g 0g N/A
Tryptophan 0.116mg 0.029mg 0%
Threonine 0.268mg 0.115mg 0%
Isoleucine 0.333mg 0.139mg 0%
Leucine 0.652mg 0.19mg 0%
Lysine 0.172mg 0.17mg 0%
Methionine 0.147mg 0.034mg 0%
Phenylalanine 0.45mg 0.12mg 0%
Valine 0.399mg 0.149mg 0%
Histidine 0.197mg 0.073mg 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) Vegetable
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)
20%
Vegetable
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
19%
Vegetable

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 906mg)
Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 1.622g)
Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 8)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $1.9)
Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 1.83g)
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
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.