Saltine cracker (includes oyster, soda, soup) vs. Veggie burger — In-Depth Nutrition Comparison
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A recap on differences between saltine cracker (includes oyster, soda, soup) and veggie burgers
- Saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B2, vitamin K, and vitamin B3, yet veggie burgers are higher in vitamin B1, vitamin B12, selenium, vitamin B6, and phosphorus.
- Veggie burgers cover your daily vitamin B1 needs 162% more than saltine cracker (includes oyster, soda, soup).
- Saltine cracker (includes oyster, soda, soup) contains 6 times more vitamin K than veggie burgers. While saltine cracker (includes oyster, soda, soup) contains 25.4µg of vitamin K, veggie burgers contain only 4.2µg.
- The amount of sodium in veggie burgers is lower.
- The glycemic index of veggie burgers is lower.
Food varieties used in this article are Crackers, saltines (includes oyster, soda, soup) and Veggie burgers or soyburgers, unprepared.
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 IronIron | +131.1% |
| Contains more MagnesiumMagnesium | +143.5% |
| Contains more CalciumCalcium | +615.8% |
| Contains more PotassiumPotassium | +119.1% |
| Contains more CopperCopper | +43.9% |
| Contains more ZincZinc | +82.6% |
| Contains more PhosphorusPhosphorus | +102% |
| Contains less SodiumSodium | -39.5% |
| Contains more ManganeseManganese | +38.6% |
| Contains more SeleniumSelenium | +119.4% |
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 EVitamin E | +400% |
| Contains more Vitamin B2Vitamin B2 | +99.6% |
| Contains more Vitamin B3Vitamin B3 | +71.6% |
| Contains more Vitamin B5Vitamin B5 | +85.5% |
| Contains more Vitamin KVitamin K | +504.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +277.6% |
| Contains more Vitamin B6Vitamin B6 | +252.3% |
| Contains more Vitamin B12Vitamin B12 | +2133.3% |
| Contains more CholineCholine | +16.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.702mg | 2.651mg | 162% |
| Vitamin B12 | 0.09µg | 2.01µg | 80% |
| Iron | 5.57mg | 2.41mg | 40% |
| Starch | 67.83g | 5.78g | 26% |
| Selenium | 10.3µg | 22.6µg | 22% |
| Carbs | 74.05g | 14.27g | 20% |
| Vitamin B2 | 0.487mg | 0.244mg | 19% |
| Polyunsaturated fat | 4.835g | 2.023g | 19% |
| Vitamin K | 25.4µg | 4.2µg | 18% |
| Vitamin B6 | 0.086mg | 0.303mg | 17% |
| Vitamin B3 | 6.442mg | 3.753mg | 17% |
| Sodium | 941mg | 569mg | 16% |
| Phosphorus | 102mg | 206mg | 15% |
| Calories | 418kcal | 177kcal | 12% |
| Protein | 9.46g | 15.7g | 12% |
| Calcium | 19mg | 136mg | 12% |
| Manganese | 0.686mg | 0.951mg | 12% |
| Fiber | 2.8g | 4.9g | 8% |
| Magnesium | 23mg | 56mg | 8% |
| Copper | 0.139mg | 0.2mg | 7% |
| Vitamin E | 1.15mg | 0.23mg | 6% |
| Vitamin B5 | 0.536mg | 0.289mg | 5% |
| Zinc | 0.69mg | 1.26mg | 5% |
| Potassium | 152mg | 333mg | 5% |
| Vitamin C | 0mg | 4.5mg | 5% |
| Fats | 8.64g | 6.3g | 4% |
| Folate | 134µg | 124µg | 3% |
| Cholesterol | 0mg | 5mg | 2% |
| Saturated fat | 1.653g | 1.44g | 1% |
| Monounsaturated fat | 1.986g | 1.778g | 1% |
| Net carbs | 71.25g | 9.37g | N/A |
| Sugar | 1.29g | 1.07g | N/A |
| Vitamin A | 1µg | 1µg | 0% |
| Trans fat | 0.167g | N/A | |
| Choline | 16.7mg | 19.4mg | 0% |
| Tryptophan | 0.116mg | 0.162mg | 0% |
| Threonine | 0.268mg | 0.605mg | 0% |
| Isoleucine | 0.333mg | 0.78mg | 0% |
| Leucine | 0.652mg | 1.399mg | 0% |
| Lysine | 0.172mg | 1.004mg | 0% |
| Methionine | 0.147mg | 0.291mg | 0% |
| Phenylalanine | 0.45mg | 0.885mg | 0% |
| Valine | 0.399mg | 0.89mg | 0% |
| Histidine | 0.197mg | 0.465mg | 0% |
| Fructose | 0.19g | 0.13g | 0% |
| Omega-3 - ALA | 0.535g | 0.081g | 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 |
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:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
| Contains more FatsFats | +37.1% |
| Contains more CarbsCarbs | +418.9% |
| Contains more ProteinProtein | +66% |
| Contains more WaterWater | +1112.1% |
~equal in
Other
~2.52g
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
1.44 g
Monounsaturated fat:
Mono. Fat
1.778 g
Polyunsaturated fat:
Poly. Fat
2.023 g
| Contains more Mono. FatMonounsaturated fat | +11.7% |
| Contains more Poly. FatPolyunsaturated fat | +139% |
| Contains less Sat. FatSaturated fat | -12.9% |
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:
5.78 g
Sucrose:
0.62 g
Glucose:
0.26 g
Fructose:
0.13 g
Lactose:
0.06 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +1073.5% |
| Contains more FructoseFructose | +46.2% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +116.7% |
| Contains more LactoseLactose | +∞% |
~equal in
Galactose
~0g