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

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

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Important differences between saltine cracker (includes oyster, soda, soup) and whey

  • Whey has less iron, vitamin B1, vitamin B3, folate, manganese, vitamin B2, vitamin K, selenium, and copper.
  • Saltine cracker (includes oyster, soda, soup)'s daily need coverage for iron is 69% more.
  • Whey is lower in sodium.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index than whey.

The food varieties used in the comparison are Crackers, saltines (includes oyster, soda, soup) and Whey, sweet, fluid.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Whey 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%
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +187.5%
Contains more IronIron +9183.3%
Contains more CopperCopper +3375%
Contains more ZincZinc +430.8%
Contains more PhosphorusPhosphorus +121.7%
Contains more ManganeseManganese +68500%
Contains more SeleniumSelenium +442.1%
Contains more CalciumCalcium +147.4%
Contains less SodiumSodium -94.3%
~equal in Potassium ~161mg

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%
Whey
Whey
3
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1850%
Contains more Vitamin B2Vitamin B2 +208.2%
Contains more Vitamin B3Vitamin B3 +8605.4%
Contains more Vitamin B5Vitamin B5 +39.9%
Contains more Vitamin B6Vitamin B6 +177.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +13300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B12Vitamin B12 +211.1%
~equal in Vitamin D ~µg
~equal in Choline ~16mg

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
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +1012.9%
Contains more FatsFats +2300%
Contains more CarbsCarbs +1340.7%
Contains more OtherOther +428.3%
Contains more WaterWater +1744%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +1886%
Contains more Poly. FatPolyunsaturated fat +43854.5%
Contains less Sat. FatSaturated fat -86.1%

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

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Whey DV% diff.
Iron 5.57mg 0.06mg 69%
Vitamin B1 0.702mg 0.036mg 56%
Vitamin B3 6.442mg 0.074mg 40%
Sodium 941mg 54mg 39%
Folate 134µg 1µg 33%
Polyunsaturated fat 4.835g 0.011g 32%
Manganese 0.686mg 0.001mg 30%
Starch 67.83g 28%
Vitamin B2 0.487mg 0.158mg 25%
Carbs 74.05g 5.14g 23%
Vitamin K 25.4µg 0µg 21%
Calories 418kcal 27kcal 20%
Protein 9.46g 0.85g 17%
Copper 0.139mg 0.004mg 15%
Selenium 10.3µg 1.9µg 15%
Fats 8.64g 0.36g 13%
Fiber 2.8g 0g 11%
Vitamin B12 0.09µg 0.28µg 8%
Phosphorus 102mg 46mg 8%
Vitamin E 1.15mg 0mg 8%
Saturated fat 1.653g 0.23g 6%
Zinc 0.69mg 0.13mg 5%
Monounsaturated fat 1.986g 0.1g 5%
Magnesium 23mg 8mg 4%
Vitamin B6 0.086mg 0.031mg 4%
Vitamin B5 0.536mg 0.383mg 3%
Calcium 19mg 47mg 3%
Cholesterol 0mg 2mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 71.25g 5.14g N/A
Potassium 152mg 161mg 0%
Sugar 1.29g 5.14g N/A
Vitamin A 1µg 3µg 0%
Trans fat 0.167g N/A
Choline 16.7mg 16mg 0%
Tryptophan 0.116mg 0.013mg 0%
Threonine 0.268mg 0.054mg 0%
Isoleucine 0.333mg 0.047mg 0%
Leucine 0.652mg 0.078mg 0%
Lysine 0.172mg 0.068mg 0%
Methionine 0.147mg 0.016mg 0%
Phenylalanine 0.45mg 0.027mg 0%
Valine 0.399mg 0.046mg 0%
Histidine 0.197mg 0.016mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker (includes oyster, soda, soup) Whey
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)
9%
Whey
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
8%
Whey

Comparison summary

Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 887mg)
Which food is lower in Saturated fat?
Whey
Whey is lower in Saturated fat (difference - 1.423g)
Which food is lower in glycemic index?
Whey
Whey is lower in glycemic index (difference - 31)
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 - 3.85g)
Which food is cheaper?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is cheaper (difference - $1.2)
Which food is richer in minerals?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in minerals
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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.