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

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

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

  • Saltine cracker (includes oyster, soda, soup) is richer in iron, vitamin B1, vitamin B3, folate, manganese, vitamin K, vitamin B2, and copper, yet yogurt is richer in vitamin B12.
  • Daily need coverage for iron for saltine cracker (includes oyster, soda, soup) is 69% higher.
  • Yogurt contains less sodium.
  • Yogurt 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 Yogurt, Greek, plain, nonfat.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Yogurt 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%
Yogurt
Yogurt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +109.1%
Contains more IronIron +7857.1%
Contains more CopperCopper +717.6%
Contains more ZincZinc +32.7%
Contains more ManganeseManganese +7522.2%
Contains more CalciumCalcium +478.9%
Contains more PhosphorusPhosphorus +32.4%
Contains less SodiumSodium -96.2%
~equal in Potassium ~141mg
~equal in Selenium ~9.7µg

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%
Yogurt
Yogurt
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin EVitamin E +11400%
Contains more Vitamin B1Vitamin B1 +2952.2%
Contains more Vitamin B2Vitamin B2 +75.2%
Contains more Vitamin B3Vitamin B3 +2997.1%
Contains more Vitamin B5Vitamin B5 +61.9%
Contains more Vitamin B6Vitamin B6 +36.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1814.3%
Contains more Vitamin B12Vitamin B12 +733.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Choline ~15.1mg

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Yogurt DV% diff.
Iron 5.57mg 0.07mg 69%
Vitamin B1 0.702mg 0.023mg 57%
Sodium 941mg 36mg 39%
Vitamin B3 6.442mg 0.208mg 39%
Polyunsaturated fat 4.835g 0.012g 32%
Folate 134µg 7µg 32%
Manganese 0.686mg 0.009mg 29%
Vitamin B12 0.09µg 0.75µg 28%
Starch 67.83g 28%
Carbs 74.05g 3.6g 23%
Vitamin K 25.4µg 0µg 21%
Calories 418kcal 59kcal 18%
Vitamin B2 0.487mg 0.278mg 16%
Copper 0.139mg 0.017mg 14%
Fats 8.64g 0.39g 13%
Fiber 2.8g 0g 11%
Calcium 19mg 110mg 9%
Vitamin E 1.15mg 0.01mg 8%
Saturated fat 1.653g 0.117g 7%
Phosphorus 102mg 135mg 5%
Monounsaturated fat 1.986g 0.053g 5%
Vitamin B5 0.536mg 0.331mg 4%
Magnesium 23mg 11mg 3%
Vitamin B6 0.086mg 0.063mg 2%
Zinc 0.69mg 0.52mg 2%
Cholesterol 0mg 5mg 2%
Selenium 10.3µg 9.7µg 1%
Protein 9.46g 10.19g 1%
Net carbs 71.25g 3.6g N/A
Potassium 152mg 141mg 0%
Sugar 1.29g 3.24g N/A
Vitamin A 1µg 1µg 0%
Trans fat 0.167g 0.006g N/A
Choline 16.7mg 15.1mg 0%
Tryptophan 0.116mg 0%
Threonine 0.268mg 0%
Isoleucine 0.333mg 0%
Leucine 0.652mg 0%
Lysine 0.172mg 0%
Methionine 0.147mg 0%
Phenylalanine 0.45mg 0%
Valine 0.399mg 0%
Histidine 0.197mg 0%
Fructose 0.19g 0g 0%
Omega-3 - ALA 0.535g 0.001g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0g N/A
Omega-6 - Gamma-linoleic acid 0.018g 0g N/A
Omega-6 - Eicosadienoic acid 0.003g 0g N/A
Omega-6 - Linoleic acid 4.25g 0.01g 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
Yogurt
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +2115.4%
Contains more CarbsCarbs +1956.9%
Contains more OtherOther +288.9%
Contains more WaterWater +1585.1%
~equal in Protein ~10.19g

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +3647.2%
Contains more Poly. FatPolyunsaturated fat +40191.7%
Contains less Sat. FatSaturated fat -92.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 67.83 g
Sucrose: 0 g
Glucose: 0.12 g
Fructose: 0.19 g
Lactose: 0 g
Maltose: 0.98 g
Galactose: 0 g
Yogurt
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Sucrose ~0g

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.