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

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

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Differences between saltine cracker (includes oyster, soda, soup) and winter melon

  • Saltine cracker (includes oyster, soda, soup) has more iron, vitamin B1, vitamin B3, folate, vitamin B2, manganese, selenium, and copper, while winter melon has more vitamin C.
  • Saltine cracker (includes oyster, soda, soup)'s daily need coverage for iron is 65% higher.
  • Winter melon contains 52 times less selenium than saltine cracker (includes oyster, soda, soup). Saltine cracker (includes oyster, soda, soup) contains 10.3µg of selenium, while winter melon contains 0.2µg.
  • The amount of sodium in winter melon is lower.

The food types used in this comparison are Crackers, saltines (includes oyster, soda, soup) and Waxgourd, (chinese preserving melon), raw.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +130%
Contains more PotassiumPotassium +2433.3%
Contains more IronIron +1292.5%
Contains more CopperCopper +504.3%
Contains more ZincZinc +13.1%
Contains more PhosphorusPhosphorus +436.8%
Contains more ManganeseManganese +1082.8%
Contains more SeleniumSelenium +5050%
Contains less SodiumSodium -88.2%
~equal in Calcium ~19mg

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1655%
Contains more Vitamin B2Vitamin B2 +342.7%
Contains more Vitamin B3Vitamin B3 +1510.5%
Contains more Vitamin B5Vitamin B5 +303%
Contains more Vitamin B6Vitamin B6 +145.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2580%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Winter melon DV% diff.
Iron 5.57mg 0.4mg 65%
Vitamin B1 0.702mg 0.04mg 55%
Vitamin B3 6.442mg 0.4mg 38%
Sodium 941mg 111mg 36%
Polyunsaturated fat 4.835g 0.087g 32%
Folate 134µg 5µg 32%
Vitamin B2 0.487mg 0.11mg 29%
Starch 67.83g 28%
Manganese 0.686mg 0.058mg 27%
Carbs 74.05g 3g 24%
Vitamin K 25.4µg 21%
Calories 418kcal 13kcal 20%
Protein 9.46g 0.4g 18%
Selenium 10.3µg 0.2µg 18%
Vitamin C 0mg 13mg 14%
Copper 0.139mg 0.023mg 13%
Fats 8.64g 0.2g 13%
Phosphorus 102mg 19mg 12%
Vitamin B5 0.536mg 0.133mg 8%
Vitamin E 1.15mg 8%
Saturated fat 1.653g 0.016g 7%
Monounsaturated fat 1.986g 0.037g 5%
Potassium 152mg 6mg 4%
Vitamin B6 0.086mg 0.035mg 4%
Vitamin B12 0.09µg 0µg 4%
Magnesium 23mg 10mg 3%
Choline 16.7mg 3%
Zinc 0.69mg 0.61mg 1%
Net carbs 71.25g 0.1g N/A
Calcium 19mg 19mg 0%
Sugar 1.29g N/A
Fiber 2.8g 2.9g 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.167g 0g N/A
Tryptophan 0.116mg 0.002mg 0%
Threonine 0.268mg 0%
Isoleucine 0.333mg 0%
Leucine 0.652mg 0%
Lysine 0.172mg 0.009mg 0%
Methionine 0.147mg 0.003mg 0%
Phenylalanine 0.45mg 0%
Valine 0.399mg 0%
Histidine 0.197mg 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +2265%
Contains more FatsFats +4220%
Contains more CarbsCarbs +2368.3%
Contains more OtherOther +833.3%
Contains more WaterWater +1803%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +5267.6%
Contains more Poly. FatPolyunsaturated fat +5457.5%
Contains less Sat. FatSaturated fat -99%

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.