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

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

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A recap on differences between saltine cracker (includes oyster, soda, soup) and wafer

  • Saltine cracker (includes oyster, soda, soup) is higher in vitamin B1, vitamin B3, folate, iron, vitamin K, vitamin B2, and selenium, yet wafer is higher in copper.
  • Saltine cracker (includes oyster, soda, soup) covers your daily vitamin B1 needs 42% more than wafer.
  • Saltine cracker (includes oyster, soda, soup) contains 11 times more vitamin K than wafer. While saltine cracker (includes oyster, soda, soup) contains 25.4µg of vitamin K, wafer contains only 2.4µg.
  • The amount of sodium in wafer is lower.
  • The glycemic index of wafer is lower.

Food varieties used in this article are Crackers, saltines (includes oyster, soda, soup) and Cookies, chocolate wafers.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Wafer 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%
Wafer
Wafer
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more IronIron +38.9%
Contains more SeleniumSelenium +80.7%
Contains more MagnesiumMagnesium +130.4%
Contains more CalciumCalcium +63.2%
Contains more PotassiumPotassium +38.2%
Contains more CopperCopper +233.1%
Contains more ZincZinc +58%
Contains more PhosphorusPhosphorus +29.4%
Contains less SodiumSodium -38.4%
~equal in Manganese ~0.696mg

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%
Wafer
Wafer
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin EVitamin E +59.7%
Contains more Vitamin B1Vitamin B1 +245.8%
Contains more Vitamin B2Vitamin B2 +83.1%
Contains more Vitamin B3Vitamin B3 +125.4%
Contains more Vitamin B5Vitamin B5 +40.7%
Contains more Vitamin B6Vitamin B6 +68.6%
Contains more Vitamin KVitamin K +958.3%
Contains more FolateFolate +185.1%
Contains more CholineCholine +16.8%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0.09µg

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
Wafer
Wafer
1
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more ProteinProtein +43.3%
Contains more WaterWater +12.2%
Contains more OtherOther +40%
Contains more FatsFats +64.4%
~equal in Carbs ~72.7g

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
Wafer
Wafer
1
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -61%
Contains more Poly. FatPolyunsaturated fat +16.4%
Contains more Mono. FatMonounsaturated fat +145%

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

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Wafer DV% diff.
Vitamin B1 0.702mg 0.203mg 42%
Copper 0.139mg 0.463mg 36%
Starch 67.83g 28%
Folate 134µg 47µg 22%
Vitamin B3 6.442mg 2.858mg 22%
Iron 5.57mg 4.01mg 20%
Vitamin K 25.4µg 2.4µg 19%
Vitamin B2 0.487mg 0.266mg 17%
Sodium 941mg 580mg 16%
Saturated fat 1.653g 4.241g 12%
Fats 8.64g 14.2g 9%
Selenium 10.3µg 5.7µg 8%
Monounsaturated fat 1.986g 4.865g 7%
Magnesium 23mg 53mg 7%
Protein 9.46g 6.6g 6%
Polyunsaturated fat 4.835g 4.153g 5%
Zinc 0.69mg 1.09mg 4%
Phosphorus 102mg 132mg 4%
Vitamin B5 0.536mg 0.381mg 3%
Caffeine 0mg 10mg 3%
Vitamin E 1.15mg 0.72mg 3%
Vitamin B6 0.086mg 0.051mg 3%
Potassium 152mg 210mg 2%
Fiber 2.8g 3.4g 2%
Calories 418kcal 433kcal 1%
Cholesterol 0mg 2mg 1%
Calcium 19mg 31mg 1%
Carbs 74.05g 72.7g 0%
Net carbs 71.25g 69.3g N/A
Sugar 1.29g 37.43g N/A
Vitamin A 1µg 3µg 0%
Manganese 0.686mg 0.696mg 0%
Vitamin B12 0.09µg 0.09µg 0%
Trans fat 0.167g N/A
Choline 16.7mg 14.3mg 0%
Tryptophan 0.116mg 0.096mg 0%
Threonine 0.268mg 0.22mg 0%
Isoleucine 0.333mg 0.261mg 0%
Leucine 0.652mg 0.447mg 0%
Lysine 0.172mg 0.281mg 0%
Methionine 0.147mg 0.105mg 0%
Phenylalanine 0.45mg 0.308mg 0%
Valine 0.399mg 0.323mg 0%
Histidine 0.197mg 0.128mg 0%
Fructose 0.19g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A
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) Wafer
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)
21%
Wafer
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
65%
Wafer

Comparison summary

Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 361mg)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 13)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2.4)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 36.14g)
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 - 2.588g)
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.