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

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

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

  • Saltine cracker (includes oyster, soda, soup) is higher than soy milk in iron, vitamin B1, vitamin B3, vitamin B2, folate, manganese, vitamin K, selenium, and fiber.
  • Saltine cracker (includes oyster, soda, soup) covers your daily need for iron, 62% more than soy milk.
  • Soy milk is lower in sodium.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index (74) than soy milk (37).

Soymilk, original and vanilla, unfortified and Crackers, saltines (includes oyster, soda, soup) types were used in this article.

Infographic

Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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 CalciumCalcium +31.6%
Contains less SodiumSodium -94.6%
Contains more PotassiumPotassium +28.8%
Contains more IronIron +770.3%
Contains more ZincZinc +475%
Contains more PhosphorusPhosphorus +96.2%
Contains more ManganeseManganese +207.6%
Contains more SeleniumSelenium +114.6%
~equal in Magnesium ~23mg
~equal in Copper ~0.139mg

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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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 CholineCholine +41.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +945.5%
Contains more Vitamin B1Vitamin B1 +1070%
Contains more Vitamin B2Vitamin B2 +605.8%
Contains more Vitamin B3Vitamin B3 +1155.8%
Contains more Vitamin B5Vitamin B5 +43.7%
Contains more Vitamin B6Vitamin B6 +11.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +746.7%
Contains more FolateFolate +644.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 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 +1643.6%
Contains more ProteinProtein +189.3%
Contains more FatsFats +393.7%
Contains more CarbsCarbs +1079.1%
Contains more OtherOther +330.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 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 -87.6%
Contains more Mono. FatMonounsaturated fat +395.3%
Contains more Poly. FatPolyunsaturated fat +403.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy milk Saltine cracker (includes oyster, soda, soup) DV% diff.
Iron 0.64mg 5.57mg 62%
Vitamin B1 0.06mg 0.702mg 54%
Sodium 51mg 941mg 39%
Vitamin B3 0.513mg 6.442mg 37%
Vitamin B2 0.069mg 0.487mg 32%
Folate 18µg 134µg 29%
Starch 67.83g 28%
Polyunsaturated fat 0.961g 4.835g 26%
Carbs 6.28g 74.05g 23%
Manganese 0.223mg 0.686mg 20%
Vitamin K 3µg 25.4µg 19%
Calories 54kcal 418kcal 18%
Protein 3.27g 9.46g 12%
Fats 1.75g 8.64g 11%
Selenium 4.8µg 10.3µg 10%
Fiber 0.6g 2.8g 9%
Phosphorus 52mg 102mg 7%
Saturated fat 0.205g 1.653g 7%
Vitamin E 0.11mg 1.15mg 7%
Zinc 0.12mg 0.69mg 5%
Vitamin B12 0µg 0.09µg 4%
Monounsaturated fat 0.401g 1.986g 4%
Vitamin B5 0.373mg 0.536mg 3%
Choline 23.6mg 16.7mg 1%
Vitamin B6 0.077mg 0.086mg 1%
Copper 0.128mg 0.139mg 1%
Potassium 118mg 152mg 1%
Calcium 25mg 19mg 1%
Net carbs 5.68g 71.25g N/A
Magnesium 25mg 23mg 0%
Sugar 3.99g 1.29g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0g 0.167g N/A
Tryptophan 0.038mg 0.116mg 0%
Threonine 0.108mg 0.268mg 0%
Isoleucine 0.114mg 0.333mg 0%
Leucine 0.186mg 0.652mg 0%
Lysine 0.131mg 0.172mg 0%
Methionine 0.027mg 0.147mg 0%
Phenylalanine 0.113mg 0.45mg 0%
Valine 0.117mg 0.399mg 0%
Histidine 0.061mg 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 0g 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 milk 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
9%
Soy milk
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
19%
Soy milk
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 890mg)
Which food is lower in Saturated fat?
Soy milk
Soy milk is lower in Saturated fat (difference - 1.448g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 37)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $0.6)
Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 2.7g)
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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.