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

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

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

  • Saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B1, vitamin B3, vitamin B2, folate, vitamin K, and selenium; however, yam is richer in potassium and vitamin C.
  • Daily need coverage for iron for saltine cracker (includes oyster, soda, soup) is 63% higher.
  • Saltine cracker (includes oyster, soda, soup) contains 105 times more sodium than yam. While saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, yam contains only 9mg.
  • Yam has a lower glycemic index (51) than saltine cracker (includes oyster, soda, soup) (74).

Crackers, saltines (includes oyster, soda, soup) and Yam, raw are the varieties used in this article.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Yam 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%
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +11.8%
Contains more IronIron +931.5%
Contains more ZincZinc +187.5%
Contains more PhosphorusPhosphorus +85.5%
Contains more ManganeseManganese +72.8%
Contains more SeleniumSelenium +1371.4%
Contains more PotassiumPotassium +436.8%
Contains more CopperCopper +28.1%
Contains less SodiumSodium -99%
~equal in Magnesium ~21mg

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%
Yam
Yam
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin EVitamin E +228.6%
Contains more Vitamin B1Vitamin B1 +526.8%
Contains more Vitamin B2Vitamin B2 +1421.9%
Contains more Vitamin B3Vitamin B3 +1067%
Contains more Vitamin B5Vitamin B5 +70.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1004.3%
Contains more FolateFolate +482.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B6Vitamin B6 +240.7%
~equal in Vitamin D ~0µg
~equal in Choline ~16.5mg

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
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +518.3%
Contains more FatsFats +4982.4%
Contains more CarbsCarbs +165.6%
Contains more OtherOther +241.5%
Contains more WaterWater +1278.2%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +33000%
Contains more Poly. FatPolyunsaturated fat +6261.8%
Contains less Sat. FatSaturated fat -97.8%

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

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Yam DV% diff.
Iron 5.57mg 0.54mg 63%
Vitamin B1 0.702mg 0.112mg 49%
Sodium 941mg 9mg 41%
Vitamin B3 6.442mg 0.552mg 37%
Vitamin B2 0.487mg 0.032mg 35%
Polyunsaturated fat 4.835g 0.076g 32%
Starch 67.83g 28%
Folate 134µg 23µg 28%
Potassium 152mg 816mg 20%
Vitamin K 25.4µg 2.3µg 19%
Vitamin C 0mg 17.1mg 19%
Selenium 10.3µg 0.7µg 17%
Protein 9.46g 1.53g 16%
Vitamin B6 0.086mg 0.293mg 16%
Carbs 74.05g 27.88g 15%
Calories 418kcal 118kcal 15%
Manganese 0.686mg 0.397mg 13%
Fats 8.64g 0.17g 13%
Saturated fat 1.653g 0.037g 7%
Phosphorus 102mg 55mg 7%
Fiber 2.8g 4.1g 5%
Monounsaturated fat 1.986g 0.006g 5%
Vitamin E 1.15mg 0.35mg 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin B5 0.536mg 0.314mg 4%
Zinc 0.69mg 0.24mg 4%
Copper 0.139mg 0.178mg 4%
Vitamin A 1µg 7µg 1%
Net carbs 71.25g 23.78g N/A
Magnesium 23mg 21mg 0%
Calcium 19mg 17mg 0%
Sugar 1.29g 0.5g N/A
Trans fat 0.167g 0g N/A
Choline 16.7mg 16.5mg 0%
Tryptophan 0.116mg 0.012mg 0%
Threonine 0.268mg 0.054mg 0%
Isoleucine 0.333mg 0.052mg 0%
Leucine 0.652mg 0.096mg 0%
Lysine 0.172mg 0.059mg 0%
Methionine 0.147mg 0.021mg 0%
Phenylalanine 0.45mg 0.071mg 0%
Valine 0.399mg 0.062mg 0%
Histidine 0.197mg 0.034mg 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) Yam
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)
18%
Yam
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 932mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 1.616g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 23)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.2)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.