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

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

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Differences between saltine cracker (includes oyster, soda, soup) and welsh onion

  • Saltine cracker (includes oyster, soda, soup) has more iron, vitamin B1, vitamin B3, vitamin B2, folate, and manganese, while welsh onion has more vitamin K, vitamin C, and vitamin A.
  • Welsh onion's daily need coverage for vitamin K is 140% higher.
  • Welsh onion contains 55 times less sodium than saltine cracker (includes oyster, soda, soup). Saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, while welsh onion contains 17mg.
  • Welsh onion has a lower glycemic index. The glycemic index of welsh onion is 39, while the glycemic index of saltine cracker (includes oyster, soda, soup) is 74.

The food types used in this comparison are Crackers, saltines (includes oyster, soda, soup) and Onions, welsh, raw.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Welsh onion 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% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more IronIron +356.6%
Contains more CopperCopper +98.6%
Contains more ZincZinc +32.7%
Contains more PhosphorusPhosphorus +108.2%
Contains more ManganeseManganese +400.7%
Contains more SeleniumSelenium +1616.7%
Contains more PotassiumPotassium +39.5%
Contains less SodiumSodium -98.2%
~equal in Magnesium ~23mg
~equal in Calcium ~18mg

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +125.5%
Contains more Vitamin B1Vitamin B1 +1304%
Contains more Vitamin B2Vitamin B2 +441.1%
Contains more Vitamin B3Vitamin B3 +1510.5%
Contains more Vitamin B5Vitamin B5 +217.2%
Contains more Vitamin B6Vitamin B6 +19.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +737.5%
Contains more CholineCholine +215.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +661.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Welsh onion DV% diff.
Vitamin K 25.4µg 193.4µg 140%
Iron 5.57mg 1.22mg 54%
Vitamin B1 0.702mg 0.05mg 54%
Sodium 941mg 17mg 40%
Vitamin B3 6.442mg 0.4mg 38%
Vitamin B2 0.487mg 0.09mg 31%
Polyunsaturated fat 4.835g 0.156g 31%
Vitamin C 0mg 27mg 30%
Folate 134µg 16µg 30%
Starch 67.83g 28%
Manganese 0.686mg 0.137mg 24%
Carbs 74.05g 6.5g 23%
Calories 418kcal 34kcal 19%
Selenium 10.3µg 0.6µg 18%
Protein 9.46g 1.9g 15%
Fats 8.64g 0.4g 13%
Copper 0.139mg 0.07mg 8%
Phosphorus 102mg 49mg 8%
Saturated fat 1.653g 0.067g 7%
Vitamin B5 0.536mg 0.169mg 7%
Monounsaturated fat 1.986g 0.056g 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin E 1.15mg 0.51mg 4%
Zinc 0.69mg 0.52mg 2%
Fiber 2.8g 2.4g 2%
Potassium 152mg 212mg 2%
Choline 16.7mg 5.3mg 2%
Vitamin B6 0.086mg 0.072mg 1%
Net carbs 71.25g 4.1g N/A
Magnesium 23mg 23mg 0%
Calcium 19mg 18mg 0%
Sugar 1.29g 2.18g N/A
Vitamin A 1µg 0%
Trans fat 0.167g 0g N/A
Tryptophan 0.116mg 0.021mg 0%
Threonine 0.268mg 0.074mg 0%
Isoleucine 0.333mg 0.081mg 0%
Leucine 0.652mg 0.113mg 0%
Lysine 0.172mg 0.095mg 0%
Methionine 0.147mg 0.021mg 0%
Phenylalanine 0.45mg 0.061mg 0%
Valine 0.399mg 0.084mg 0%
Histidine 0.197mg 0.033mg 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
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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +397.9%
Contains more FatsFats +2060%
Contains more CarbsCarbs +1039.2%
Contains more OtherOther +300%
Contains more WaterWater +1692.1%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +3446.4%
Contains more Poly. FatPolyunsaturated fat +2999.4%
Contains less Sat. FatSaturated fat -95.9%

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.