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Saltine cracker vs. Tostada shells — In-Depth Nutrition Comparison

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How are saltine cracker and tostada shells different?

  • Saltine cracker is higher in iron, vitamin B2, selenium, vitamin B3, vitamin B1, and manganese; however, tostada shells are richer in vitamin B6, phosphorus, and fiber.
  • Daily need coverage for iron for saltine cracker is 77% higher.
  • Saltine cracker contains 10 times more selenium than tostada shells. While saltine cracker contains 21.4µg of selenium, tostada shells contain only 2.2µg.
  • Saltine cracker has less saturated fat.
  • Tostada shells have a lower glycemic index (49) than saltine cracker (74).

Crackers, saltines, fat-free, low-sodium and Tostada shells, corn are the varieties used in this article.

Infographic

Saltine cracker vs Tostada shells infographic
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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 19% 6.6% 10% 290% 48% 26% 48% 111% 83% 117%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 23% 21% 57% 49% 34% 87% 86% 47% 12%
Contains more IronIron +404.6%
Contains more ManganeseManganese +75.5%
Contains more SeleniumSelenium +872.7%
Contains more MagnesiumMagnesium +192.3%
Contains more CalciumCalcium +245.5%
Contains more PotassiumPotassium +106.1%
Contains more ZincZinc +30.9%
Contains more PhosphorusPhosphorus +79.6%
Contains less SodiumSodium -22.6%
~equal in Copper ~0.148mg

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% 2.4% 0% 130% 136% 107% 23% 20% 0% 12% 93% 11%
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% 0% 0% 88% 22% 29% 11% 84% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +46.7%
Contains more Vitamin B2Vitamin B2 +527.7%
Contains more Vitamin B3Vitamin B3 +267.9%
Contains more Vitamin B5Vitamin B5 +104.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +327.1%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Saltine cracker Tostada shells DV% diff.
Iron 7.72mg 1.53mg 77%
Polyunsaturated fat 0.685g 8.285g 51%
Vitamin B2 0.59mg 0.094mg 38%
Selenium 21.4µg 2.2µg 35%
Fats 1.6g 23.38g 34%
Saturated fat 0.244g 7.011g 31%
Folate 124µg 31%
Vitamin B3 5.714mg 1.553mg 26%
Starch 55.4g 23%
Vitamin B6 0.085mg 0.363mg 21%
Monounsaturated fat 0.142g 7.217g 18%
Vitamin B1 0.518mg 0.353mg 14%
Phosphorus 113mg 203mg 13%
Manganese 0.637mg 0.363mg 12%
Magnesium 26mg 76mg 12%
Fiber 2.7g 5.8g 12%
Protein 10.5g 6.15g 9%
Sodium 849mg 657mg 8%
Carbs 82.3g 64.43g 6%
Calcium 22mg 76mg 5%
Vitamin K 4.9µg 4%
Choline 19.6mg 4%
Calories 393kcal 474kcal 4%
Potassium 115mg 237mg 4%
Vitamin B5 0.39mg 0.191mg 4%
Zinc 0.94mg 1.23mg 3%
Vitamin E 0.12mg 1%
Net carbs 79.6g 58.63g N/A
Sugar 0.38g N/A
Copper 0.145mg 0.148mg 0%
Trans fat 0.163g N/A
Tryptophan 0.138mg 0%
Threonine 0.287mg 0%
Isoleucine 0.378mg 0%
Leucine 0.716mg 0%
Lysine 0.29mg 0%
Methionine 0.18mg 0%
Phenylalanine 0.514mg 0%
Valine 0.439mg 0%
Histidine 0.224mg 0%
Omega-3 - ALA 0.124g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 g
6% 23% 64% 3% 3%
Protein: 6.15 g
Fats: 23.38 g
Carbs: 64.43 g
Water: 3.32 g
Other: 2.72 g
Contains more ProteinProtein +70.7%
Contains more CarbsCarbs +27.7%
Contains more FatsFats +1361.3%
Contains more OtherOther +23.6%
~equal in Water ~3.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 13% 64%
Saturated fat: Sat. Fat 0.244 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.685 g
31% 32% 37%
Saturated fat: Sat. Fat 7.011 g
Monounsaturated fat: Mono. Fat 7.217 g
Polyunsaturated fat: Poly. Fat 8.285 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +4982.4%
Contains more Poly. FatPolyunsaturated fat +1109.5%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/nutrients
  2. Tostada shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167525/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.