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

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

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A recap on differences between wafer and saltine cracker (includes oyster, soda, soup)

  • Wafer is higher in copper, yet saltine cracker (includes oyster, soda, soup) is higher in vitamin B1, vitamin B3, folate, iron, vitamin K, vitamin B2, and selenium.
  • Saltine cracker (includes oyster, soda, soup) covers your daily vitamin B1 needs 42% more than wafer.
  • Wafer contains 3 times more copper than saltine cracker (includes oyster, soda, soup). While wafer contains 0.463mg of copper, saltine cracker (includes oyster, soda, soup) contains only 0.139mg.
  • The amount of saturated fat in saltine cracker (includes oyster, soda, soup) is lower.
  • The glycemic index of wafer is lower.

Food varieties used in this article are Cookies, chocolate wafers and Crackers, saltines (includes oyster, soda, soup).

Infographic

Wafer 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.
Wafer
Wafer
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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 +130.4%
Contains more CalciumCalcium +63.2%
Contains more PotassiumPotassium +38.2%
Contains more CopperCopper +233.1%
Contains more ZincZinc +58%
Contains more PhosphorusPhosphorus +29.4%
Contains less SodiumSodium -38.4%
Contains more IronIron +38.9%
Contains more SeleniumSelenium +80.7%
~equal in Manganese ~0.686mg

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.
Wafer
Wafer
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 AVitamin A +200%
Contains more Vitamin EVitamin E +59.7%
Contains more Vitamin B1Vitamin B1 +245.8%
Contains more Vitamin B2Vitamin B2 +83.1%
Contains more Vitamin B3Vitamin B3 +125.4%
Contains more Vitamin B5Vitamin B5 +40.7%
Contains more Vitamin B6Vitamin B6 +68.6%
Contains more Vitamin KVitamin K +958.3%
Contains more FolateFolate +185.1%
Contains more CholineCholine +16.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0.09µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
1
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 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 FatsFats +64.4%
Contains more ProteinProtein +43.3%
Contains more WaterWater +12.2%
Contains more OtherOther +40%
~equal in Carbs ~74.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
1
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 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 more Mono. FatMonounsaturated fat +145%
Contains less Sat. FatSaturated fat -61%
Contains more Poly. FatPolyunsaturated fat +16.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Saltine cracker (includes oyster, soda, soup) DV% diff.
Vitamin B1 0.203mg 0.702mg 42%
Copper 0.463mg 0.139mg 36%
Starch 67.83g 28%
Folate 47µg 134µg 22%
Vitamin B3 2.858mg 6.442mg 22%
Iron 4.01mg 5.57mg 20%
Vitamin K 2.4µg 25.4µg 19%
Vitamin B2 0.266mg 0.487mg 17%
Sodium 580mg 941mg 16%
Saturated fat 4.241g 1.653g 12%
Fats 14.2g 8.64g 9%
Selenium 5.7µg 10.3µg 8%
Monounsaturated fat 4.865g 1.986g 7%
Magnesium 53mg 23mg 7%
Protein 6.6g 9.46g 6%
Polyunsaturated fat 4.153g 4.835g 5%
Zinc 1.09mg 0.69mg 4%
Phosphorus 132mg 102mg 4%
Vitamin B5 0.381mg 0.536mg 3%
Caffeine 10mg 0mg 3%
Vitamin E 0.72mg 1.15mg 3%
Vitamin B6 0.051mg 0.086mg 3%
Potassium 210mg 152mg 2%
Fiber 3.4g 2.8g 2%
Calories 433kcal 418kcal 1%
Cholesterol 2mg 0mg 1%
Calcium 31mg 19mg 1%
Carbs 72.7g 74.05g 0%
Net carbs 69.3g 71.25g N/A
Sugar 37.43g 1.29g N/A
Vitamin A 3µg 1µg 0%
Manganese 0.696mg 0.686mg 0%
Vitamin B12 0.09µg 0.09µg 0%
Trans fat 0.167g N/A
Choline 14.3mg 16.7mg 0%
Tryptophan 0.096mg 0.116mg 0%
Threonine 0.22mg 0.268mg 0%
Isoleucine 0.261mg 0.333mg 0%
Leucine 0.447mg 0.652mg 0%
Lysine 0.281mg 0.172mg 0%
Methionine 0.105mg 0.147mg 0%
Phenylalanine 0.308mg 0.45mg 0%
Valine 0.323mg 0.399mg 0%
Histidine 0.128mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
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
Wafer 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
21%
Wafer
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
65%
Wafer
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 361mg)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 13)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2.4)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 36.14g)
Which food is lower in Saturated fat?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Saturated fat (difference - 2.588g)
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.