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

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Summary of differences between walnut and saltine cracker (includes oyster, soda, soup)

  • Walnut has more copper, manganese, phosphorus, vitamin B6, and magnesium; however, saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B3, vitamin B1, and vitamin B2.
  • Walnut covers your daily need for copper, 161% more than saltine cracker (includes oyster, soda, soup).
  • Walnut has 7 times more magnesium than saltine cracker (includes oyster, soda, soup). While walnut has 158mg of magnesium, saltine cracker (includes oyster, soda, soup) has only 23mg.
  • Walnut has less sodium.
  • The glycemic index of saltine cracker (includes oyster, soda, soup) is higher.

These are the specific foods used in this comparison Nuts, walnuts, english and Crackers, saltines (includes oyster, soda, soup).

Infographic

Walnut 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.
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 +587%
Contains more CalciumCalcium +415.8%
Contains more PotassiumPotassium +190.1%
Contains more CopperCopper +1041%
Contains more ZincZinc +347.8%
Contains more PhosphorusPhosphorus +239.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +397.7%
Contains more IronIron +91.4%
Contains more SeleniumSelenium +110.2%

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.
Walnut
3
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +524.4%
Contains more CholineCholine +134.7%
Contains more Vitamin EVitamin E +64.3%
Contains more Vitamin B1Vitamin B1 +105.9%
Contains more Vitamin B2Vitamin B2 +224.7%
Contains more Vitamin B3Vitamin B3 +472.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +840.7%
Contains more FolateFolate +36.7%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.536mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 ProteinProtein +61%
Contains more FatsFats +654.7%
Contains more CarbsCarbs +440.1%
Contains more WaterWater +24.1%
Contains more OtherOther +57.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +349.8%
Contains more Poly. FatPolyunsaturated fat +875.7%
Contains less Sat. FatSaturated fat -73%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
1
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 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 StarchStarch +112950%
Contains more GlucoseGlucose +50%
Contains more FructoseFructose +111.1%
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.
Walnut Saltine cracker (includes oyster, soda, soup)
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Walnut Saltine cracker (includes oyster, soda, soup) DV% diff.
Polyunsaturated fat 47.174g 4.835g 282%
Copper 1.586mg 0.139mg 161%
Manganese 3.414mg 0.686mg 119%
Fats 65.21g 8.64g 87%
Sodium 2mg 941mg 41%
Vitamin B6 0.537mg 0.086mg 35%
Phosphorus 346mg 102mg 35%
Vitamin B3 1.125mg 6.442mg 33%
Iron 2.91mg 5.57mg 33%
Magnesium 158mg 23mg 32%
Vitamin B1 0.341mg 0.702mg 30%
Starch 0.06g 67.83g 28%
Vitamin B2 0.15mg 0.487mg 26%
Zinc 3.09mg 0.69mg 22%
Carbs 13.71g 74.05g 20%
Saturated fat 6.126g 1.653g 20%
Vitamin K 2.7µg 25.4µg 19%
Monounsaturated fat 8.933g 1.986g 17%
Fiber 6.7g 2.8g 16%
Protein 15.23g 9.46g 12%
Calories 654kcal 418kcal 12%
Selenium 4.9µg 10.3µg 10%
Folate 98µg 134µg 9%
Potassium 441mg 152mg 9%
Calcium 98mg 19mg 8%
Choline 39.2mg 16.7mg 4%
Vitamin B12 0µg 0.09µg 4%
Vitamin E 0.7mg 1.15mg 3%
Vitamin B5 0.57mg 0.536mg 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 7.01g 71.25g N/A
Sugar 2.61g 1.29g N/A
Vitamin A 1µg 1µg 0%
Trans fat 0.167g N/A
Tryptophan 0.17mg 0.116mg 0%
Threonine 0.596mg 0.268mg 0%
Isoleucine 0.625mg 0.333mg 0%
Leucine 1.17mg 0.652mg 0%
Lysine 0.424mg 0.172mg 0%
Methionine 0.236mg 0.147mg 0%
Phenylalanine 0.711mg 0.45mg 0%
Valine 0.753mg 0.399mg 0%
Histidine 0.391mg 0.197mg 0%
Fructose 0.09g 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
Walnut 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
32%
Walnut
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
152%
Walnut
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 939mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 74)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 1.32g)
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 - 4.473g)
Which food is cheaper?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.