Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

Differences between soy sauce and saltine cracker (includes oyster, soda, soup)

  • Soy sauce has more manganese and magnesium, while saltine cracker (includes oyster, soda, soup) has more vitamin B1, iron, folate, vitamin B3, vitamin B2, vitamin K, and selenium.
  • Soy sauce's daily need coverage for sodium is 198% higher.
  • Saltine cracker (includes oyster, soda, soup) contains 3 times less magnesium than soy sauce. Soy sauce contains 74mg of magnesium, while saltine cracker (includes oyster, soda, soup) contains 23mg.
  • The amount of sodium in saltine cracker (includes oyster, soda, soup) is lower.
  • Soy sauce has a lower glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of saltine cracker (includes oyster, soda, soup) is 74.

The food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Crackers, saltines (includes oyster, soda, soup).

Infographic

Soy sauce vs Saltine cracker (includes oyster, soda, soup) 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
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%
Contains more MagnesiumMagnesium +221.7%
Contains more CalciumCalcium +73.7%
Contains more PotassiumPotassium +186.2%
Contains more ZincZinc +26.1%
Contains more PhosphorusPhosphorus +62.7%
Contains more ManganeseManganese +48.4%
Contains more IronIron +284.1%
Contains more CopperCopper +223.3%
Contains less SodiumSodium -82.9%
Contains more SeleniumSelenium +1960%

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% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
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%
Contains more Vitamin B6Vitamin B6 +72.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2027.3%
Contains more Vitamin B2Vitamin B2 +195.2%
Contains more Vitamin B3Vitamin B3 +193.4%
Contains more Vitamin B5Vitamin B5 +80.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +857.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Choline ~16.7mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
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
Contains more WaterWater +1308.9%
Contains more OtherOther +443.2%
Contains more ProteinProtein +16.2%
Contains more FatsFats +1415.8%
Contains more CarbsCarbs +1402%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +2156.8%
Contains more Poly. FatPolyunsaturated fat +1738.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +150%
Contains more StarchStarch +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy sauce Saltine cracker (includes oyster, soda, soup)
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Saltine cracker (includes oyster, soda, soup) DV% diff.
Sodium 5493mg 941mg 198%
Vitamin B1 0.033mg 0.702mg 56%
Iron 1.45mg 5.57mg 52%
Polyunsaturated fat 0.263g 4.835g 30%
Folate 14µg 134µg 30%
Starch 67.83g 28%
Vitamin B3 2.196mg 6.442mg 27%
Vitamin B2 0.165mg 0.487mg 25%
Carbs 4.93g 74.05g 23%
Vitamin K 0µg 25.4µg 21%
Selenium 0.5µg 10.3µg 18%
Calories 53kcal 418kcal 18%
Manganese 1.018mg 0.686mg 14%
Magnesium 74mg 23mg 12%
Fats 0.57g 8.64g 12%
Copper 0.043mg 0.139mg 11%
Phosphorus 166mg 102mg 9%
Fiber 0.8g 2.8g 8%
Potassium 435mg 152mg 8%
Vitamin E 0mg 1.15mg 8%
Saturated fat 0.073g 1.653g 7%
Monounsaturated fat 0.088g 1.986g 5%
Vitamin B6 0.148mg 0.086mg 5%
Vitamin B5 0.297mg 0.536mg 5%
Vitamin B12 0µg 0.09µg 4%
Protein 8.14g 9.46g 3%
Zinc 0.87mg 0.69mg 2%
Calcium 33mg 19mg 1%
Net carbs 4.13g 71.25g N/A
Sugar 0.4g 1.29g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0g 0.167g N/A
Choline 18.3mg 16.7mg 0%
Tryptophan 0.096mg 0.116mg 0%
Threonine 0.271mg 0.268mg 0%
Isoleucine 0.318mg 0.333mg 0%
Leucine 0.537mg 0.652mg 0%
Lysine 0.381mg 0.172mg 0%
Methionine 0.097mg 0.147mg 0%
Phenylalanine 0.353mg 0.45mg 0%
Valine 0.332mg 0.399mg 0%
Histidine 0.174mg 0.197mg 0%
Fructose 0g 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
Soy sauce Saltine cracker (includes oyster, soda, soup)
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
12%
Soy sauce
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
112%
Soy sauce
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 0.89g)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 1.58g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) contains less Sodium (difference - 4552mg)
Which food is cheaper?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is cheaper (difference - $1)
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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients
  2. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.