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).
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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.
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% |
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.
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
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
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
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.
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Lower in Sodium |
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Lower in Glycemic Index |
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Lower in price |
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Rich in minerals |
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Lower in Cholesterol |
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Lower in Sugar |
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Lower in Saturated fat |
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Rich in vitamins |
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All nutrients comparison - raw data values
Nutrient | ![]() |
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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?


is better in case of low diet
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Low Calories diet |
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Low Fats diet |
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Low Carbs diet |
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Low Glycemic Index diet |
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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%

51%

Minerals Daily Need Coverage Score
65%

62%

Comparison summary
Which food contains less Sodium?

Wafer contains less Sodium (difference - 361mg)
Which food is lower in glycemic index?

Wafer is lower in glycemic index (difference - 13)
Which food is cheaper?

Wafer is cheaper (difference - $2.4)
Which food is richer in minerals?

Wafer is relatively richer in minerals
Which food is lower in Cholesterol?

Saltine cracker (includes oyster, soda, soup) is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?

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) is lower in Saturated fat (difference - 2.588g)
Which food is richer in vitamins?

Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins