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

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

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The main differences between wheat and saltine cracker (includes oyster, soda, soup)

  • Wheat is richer in selenium, manganese, phosphorus, copper, zinc, magnesium, and vitamin B6, yet saltine cracker (includes oyster, soda, soup) is richer in vitamin B2 and iron.
  • Daily need coverage for selenium for wheat is 144% higher.
  • Wheat contains 6 times more magnesium than saltine cracker (includes oyster, soda, soup). Wheat contains 144mg of magnesium, while saltine cracker (includes oyster, soda, soup) contains 23mg.
  • Wheat contains less sodium.
  • Wheat has a lower glycemic index than saltine cracker (includes oyster, soda, soup).

Food types used in this article are Wheat, durum and Crackers, saltines (includes oyster, soda, soup).

Infographic

Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +526.1%
Contains more CalciumCalcium +78.9%
Contains more PotassiumPotassium +183.6%
Contains more CopperCopper +297.8%
Contains more ZincZinc +502.9%
Contains more PhosphorusPhosphorus +398%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +339.1%
Contains more SeleniumSelenium +768%
Contains more IronIron +58.2%

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.
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% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 B5Vitamin B5 +74.4%
Contains more Vitamin B6Vitamin B6 +387.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B2Vitamin B2 +302.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +211.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.442mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 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 +44.6%
Contains more WaterWater +116.6%
Contains more FatsFats +249.8%
Contains more OtherOther +57.3%
~equal in Carbs ~74.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -72.5%
Contains more Mono. FatMonounsaturated fat +477.3%
Contains more Poly. FatPolyunsaturated fat +394.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Saltine cracker (includes oyster, soda, soup) DV% diff.
Selenium 89.4µg 10.3µg 144%
Manganese 3.012mg 0.686mg 101%
Phosphorus 508mg 102mg 58%
Copper 0.553mg 0.139mg 46%
Sodium 2mg 941mg 41%
Zinc 4.16mg 0.69mg 32%
Magnesium 144mg 23mg 29%
Vitamin B2 0.121mg 0.487mg 28%
Starch 67.83g 28%
Vitamin B6 0.419mg 0.086mg 26%
Iron 3.52mg 5.57mg 26%
Polyunsaturated fat 0.978g 4.835g 26%
Vitamin B1 0.419mg 0.702mg 24%
Folate 43µg 134µg 23%
Vitamin K 25.4µg 21%
Fiber 2.8g 11%
Fats 2.47g 8.64g 9%
Protein 13.68g 9.46g 8%
Potassium 431mg 152mg 8%
Vitamin E 1.15mg 8%
Vitamin B5 0.935mg 0.536mg 8%
Saturated fat 0.454g 1.653g 5%
Monounsaturated fat 0.344g 1.986g 4%
Vitamin B12 0µg 0.09µg 4%
Calories 339kcal 418kcal 4%
Choline 16.7mg 3%
Vitamin B3 6.738mg 6.442mg 2%
Calcium 34mg 19mg 2%
Carbs 71.13g 74.05g 1%
Net carbs 71.13g 71.25g N/A
Sugar 1.29g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.167g N/A
Tryptophan 0.176mg 0.116mg 0%
Threonine 0.366mg 0.268mg 0%
Isoleucine 0.533mg 0.333mg 0%
Leucine 0.934mg 0.652mg 0%
Lysine 0.303mg 0.172mg 0%
Methionine 0.221mg 0.147mg 0%
Phenylalanine 0.681mg 0.45mg 0%
Valine 0.594mg 0.399mg 0%
Histidine 0.322mg 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 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
Wheat 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
34%
Wheat
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
168%
Wheat
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 939mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 1.199g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 24)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2)
Which food is richer in minerals?
Wheat
Wheat 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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.