Saltine cracker (includes oyster, soda, soup) vs. Watercress — In-Depth Nutrition Comparison
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How are saltine cracker (includes oyster, soda, soup) and watercress different?
- Saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B1, vitamin B3, folate, vitamin B2, and manganese; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
- Daily need coverage for vitamin K for watercress is 187% higher.
- Saltine cracker (includes oyster, soda, soup) contains 32 times more vitamin B3 than watercress. While saltine cracker (includes oyster, soda, soup) contains 6.442mg of vitamin B3, watercress contains only 0.2mg.
- Watercress has less sodium.
- Watercress has a lower glycemic index (32) than saltine cracker (includes oyster, soda, soup) (74).
Crackers, saltines (includes oyster, soda, soup) and Watercress, raw are the varieties used in this article.
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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 | +2685% |
| Contains more CopperCopper | +80.5% |
| Contains more ZincZinc | +527.3% |
| Contains more PhosphorusPhosphorus | +70% |
| Contains more ManganeseManganese | +181.1% |
| Contains more SeleniumSelenium | +1044.4% |
| Contains more CalciumCalcium | +531.6% |
| Contains more PotassiumPotassium | +117.1% |
| Contains less SodiumSodium | -95.6% |
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 | +15% |
| Contains more Vitamin B1Vitamin B1 | +680% |
| Contains more Vitamin B2Vitamin B2 | +305.8% |
| Contains more Vitamin B3Vitamin B3 | +3121% |
| Contains more Vitamin B5Vitamin B5 | +72.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1388.9% |
| Contains more CholineCholine | +85.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +15900% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more Vitamin KVitamin K | +884.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 25.4µg | 250µg | 187% |
| Iron | 5.57mg | 0.2mg | 67% |
| Vitamin B1 | 0.702mg | 0.09mg | 51% |
| Vitamin C | 0mg | 43mg | 48% |
| Vitamin B3 | 6.442mg | 0.2mg | 39% |
| Sodium | 941mg | 41mg | 39% |
| Polyunsaturated fat | 4.835g | 0.035g | 32% |
| Folate | 134µg | 9µg | 31% |
| Vitamin B2 | 0.487mg | 0.12mg | 28% |
| Starch | 67.83g | 28% | |
| Carbs | 74.05g | 1.29g | 24% |
| Calories | 418kcal | 11kcal | 20% |
| Manganese | 0.686mg | 0.244mg | 19% |
| Vitamin A | 1µg | 160µg | 18% |
| Selenium | 10.3µg | 0.9µg | 17% |
| Protein | 9.46g | 2.3g | 14% |
| Fats | 8.64g | 0.1g | 13% |
| Calcium | 19mg | 120mg | 10% |
| Fiber | 2.8g | 0.5g | 9% |
| Copper | 0.139mg | 0.077mg | 7% |
| Saturated fat | 1.653g | 0.027g | 7% |
| Phosphorus | 102mg | 60mg | 6% |
| Monounsaturated fat | 1.986g | 0.008g | 5% |
| Vitamin B5 | 0.536mg | 0.31mg | 5% |
| Zinc | 0.69mg | 0.11mg | 5% |
| Potassium | 152mg | 330mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin B6 | 0.086mg | 0.129mg | 3% |
| Vitamin E | 1.15mg | 1mg | 1% |
| Choline | 16.7mg | 9mg | 1% |
| Net carbs | 71.25g | 0.79g | N/A |
| Magnesium | 23mg | 21mg | 0% |
| Sugar | 1.29g | 0.2g | N/A |
| Trans fat | 0.167g | 0g | N/A |
| Tryptophan | 0.116mg | 0.03mg | 0% |
| Threonine | 0.268mg | 0.133mg | 0% |
| Isoleucine | 0.333mg | 0.093mg | 0% |
| Leucine | 0.652mg | 0.166mg | 0% |
| Lysine | 0.172mg | 0.134mg | 0% |
| Methionine | 0.147mg | 0.02mg | 0% |
| Phenylalanine | 0.45mg | 0.114mg | 0% |
| Valine | 0.399mg | 0.137mg | 0% |
| Histidine | 0.197mg | 0.04mg | 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:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more ProteinProtein | +311.3% |
| Contains more FatsFats | +8540% |
| Contains more CarbsCarbs | +5640.3% |
| Contains more OtherOther | +133.3% |
| Contains more WaterWater | +1783.4% |
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
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
| Contains more Mono. FatMonounsaturated fat | +24725% |
| Contains more Poly. FatPolyunsaturated fat | +13714.3% |
| Contains less Sat. FatSaturated fat | -98.4% |