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

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

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How are saltine cracker (includes oyster, soda, soup) and flour different?

  • Saltine cracker (includes oyster, soda, soup) is higher in vitamin K, iron, vitamin E, and monounsaturated fat; however, flour is richer in selenium, folate, and vitamin B1.
  • Daily need coverage for selenium for flour is 43% higher.
  • Saltine cracker (includes oyster, soda, soup) contains 471 times more sodium than flour. While saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, flour contains only 2mg.

Crackers, saltines (includes oyster, soda, soup) and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Flour 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%
Flour
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more CalciumCalcium +26.7%
Contains more PotassiumPotassium +42.1%
Contains more IronIron +20%
Contains less SodiumSodium -99.8%
Contains more SeleniumSelenium +229.1%
~equal in Magnesium ~22mg
~equal in Copper ~0.144mg
~equal in Zinc ~0.7mg
~equal in Phosphorus ~108mg
~equal in Manganese ~0.682mg

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%
Flour
Flour
2
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1816.7%
Contains more Vitamin B5Vitamin B5 +22.4%
Contains more Vitamin B6Vitamin B6 +95.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +8366.7%
Contains more CholineCholine +60.6%
Contains more Vitamin B1Vitamin B1 +11.8%
Contains more FolateFolate +36.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.494mg
~equal in Vitamin B3 ~5.904mg

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Flour DV% diff.
Selenium 10.3µg 33.9µg 43%
Sodium 941mg 2mg 41%
Polyunsaturated fat 4.835g 0.413g 29%
Starch 67.83g 28%
Vitamin K 25.4µg 0.3µg 21%
Fats 8.64g 0.98g 12%
Folate 134µg 183µg 12%
Iron 5.57mg 4.64mg 12%
Saturated fat 1.653g 0.155g 7%
Vitamin B1 0.702mg 0.785mg 7%
Vitamin E 1.15mg 0.06mg 7%
Monounsaturated fat 1.986g 0.087g 5%
Vitamin B12 0.09µg 0µg 4%
Calories 418kcal 364kcal 3%
Vitamin B3 6.442mg 5.904mg 3%
Vitamin B6 0.086mg 0.044mg 3%
Protein 9.46g 10.33g 2%
Vitamin B5 0.536mg 0.438mg 2%
Phosphorus 102mg 108mg 1%
Copper 0.139mg 0.144mg 1%
Vitamin B2 0.487mg 0.494mg 1%
Potassium 152mg 107mg 1%
Carbs 74.05g 76.31g 1%
Choline 16.7mg 10.4mg 1%
Net carbs 71.25g 73.61g N/A
Magnesium 23mg 22mg 0%
Calcium 19mg 15mg 0%
Sugar 1.29g 0.27g N/A
Fiber 2.8g 2.7g 0%
Zinc 0.69mg 0.7mg 0%
Vitamin A 1µg 0µg 0%
Manganese 0.686mg 0.682mg 0%
Trans fat 0.167g N/A
Tryptophan 0.116mg 0.127mg 0%
Threonine 0.268mg 0.281mg 0%
Isoleucine 0.333mg 0.357mg 0%
Leucine 0.652mg 0.71mg 0%
Lysine 0.172mg 0.228mg 0%
Methionine 0.147mg 0.183mg 0%
Phenylalanine 0.45mg 0.52mg 0%
Valine 0.399mg 0.415mg 0%
Histidine 0.197mg 0.23mg 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
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +781.6%
Contains more OtherOther +508.7%
Contains more WaterWater +136%
~equal in Protein ~10.33g
~equal in Carbs ~76.31g

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +2182.8%
Contains more Poly. FatPolyunsaturated fat +1070.7%
Contains less Sat. FatSaturated fat -90.6%

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.