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

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

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The main differences between saltine cracker (includes oyster, soda, soup) and wheat

  • Saltine cracker (includes oyster, soda, soup) is richer in vitamin B2 and iron, yet wheat is richer in selenium, manganese, phosphorus, copper, zinc, magnesium, and vitamin B6.
  • Daily need coverage for selenium for wheat is 144% higher.
  • Saltine cracker (includes oyster, soda, soup) contains 471 times more sodium than wheat . Saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, while wheat contains 2mg.
  • Wheat has a lower glycemic index than saltine cracker (includes oyster, soda, soup).

Food types used in this article are Crackers, saltines (includes oyster, soda, soup) and Wheat, durum.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more IronIron +58.2%
Contains more MagnesiumMagnesium +526.1%
Contains more CalciumCalcium +78.9%
Contains more PotassiumPotassium +183.6%
Contains more CopperCopper +297.8%
Contains more ZincZinc +502.9%
Contains more PhosphorusPhosphorus +398%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +339.1%
Contains more SeleniumSelenium +768%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B2Vitamin B2 +302.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +211.6%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +74.4%
Contains more Vitamin B6Vitamin B6 +387.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.738mg

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Wheat DV% diff.
Selenium 10.3µg 89.4µg 144%
Manganese 0.686mg 3.012mg 101%
Phosphorus 102mg 508mg 58%
Copper 0.139mg 0.553mg 46%
Sodium 941mg 2mg 41%
Zinc 0.69mg 4.16mg 32%
Magnesium 23mg 144mg 29%
Vitamin B2 0.487mg 0.121mg 28%
Starch 67.83g 28%
Vitamin B6 0.086mg 0.419mg 26%
Iron 5.57mg 3.52mg 26%
Polyunsaturated fat 4.835g 0.978g 26%
Vitamin B1 0.702mg 0.419mg 24%
Folate 134µg 43µg 23%
Vitamin K 25.4µg 21%
Fiber 2.8g 11%
Fats 8.64g 2.47g 9%
Protein 9.46g 13.68g 8%
Potassium 152mg 431mg 8%
Vitamin E 1.15mg 8%
Vitamin B5 0.536mg 0.935mg 8%
Saturated fat 1.653g 0.454g 5%
Monounsaturated fat 1.986g 0.344g 4%
Vitamin B12 0.09µg 0µg 4%
Calories 418kcal 339kcal 4%
Choline 16.7mg 3%
Vitamin B3 6.442mg 6.738mg 2%
Calcium 19mg 34mg 2%
Carbs 74.05g 71.13g 1%
Net carbs 71.25g 71.13g N/A
Sugar 1.29g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.167g N/A
Tryptophan 0.116mg 0.176mg 0%
Threonine 0.268mg 0.366mg 0%
Isoleucine 0.333mg 0.533mg 0%
Leucine 0.652mg 0.934mg 0%
Lysine 0.172mg 0.303mg 0%
Methionine 0.147mg 0.221mg 0%
Phenylalanine 0.45mg 0.681mg 0%
Valine 0.399mg 0.594mg 0%
Histidine 0.197mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more FatsFats +249.8%
Contains more OtherOther +57.3%
Contains more ProteinProtein +44.6%
Contains more WaterWater +116.6%
~equal in Carbs ~71.13g

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +477.3%
Contains more Poly. FatPolyunsaturated fat +394.4%
Contains less Sat. FatSaturated fat -72.5%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.