Flour vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison
Compare
How are flour and saltine cracker (includes oyster, soda, soup) different?
- Flour is higher in selenium, folate, and vitamin B1; however, saltine cracker (includes oyster, soda, soup) is richer in vitamin K, iron, vitamin E, and monounsaturated fat.
- Daily need coverage for selenium for flour is 43% higher.
- Flour has less saturated fat.
Wheat flour, white, all-purpose, enriched, bleached and Crackers, saltines (includes oyster, soda, soup) are the varieties used in this article.
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.
| Contains less SodiumSodium | -99.8% |
| Contains more SeleniumSelenium | +229.1% |
| Contains more CalciumCalcium | +26.7% |
| Contains more PotassiumPotassium | +42.1% |
| Contains more IronIron | +20% |
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 B1Vitamin B1 | +11.8% |
| Contains more FolateFolate | +36.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1816.7% |
| Contains more Vitamin B5Vitamin B5 | +22.4% |
| Contains more Vitamin B6Vitamin B6 | +95.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +8366.7% |
| Contains more CholineCholine | +60.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
Protein:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
| Contains more WaterWater | +136% |
| Contains more FatsFats | +781.6% |
| Contains more OtherOther | +508.7% |
~equal in
Protein
~9.46g
~equal in
Carbs
~74.05g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 g
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 | -90.6% |
| Contains more Mono. FatMonounsaturated fat | +2182.8% |
| Contains more Poly. FatPolyunsaturated fat | +1070.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 33.9µg | 10.3µg | 43% |
| Sodium | 2mg | 941mg | 41% |
| Polyunsaturated fat | 0.413g | 4.835g | 29% |
| Starch | 67.83g | 28% | |
| Vitamin K | 0.3µg | 25.4µg | 21% |
| Fats | 0.98g | 8.64g | 12% |
| Folate | 183µg | 134µg | 12% |
| Iron | 4.64mg | 5.57mg | 12% |
| Saturated fat | 0.155g | 1.653g | 7% |
| Vitamin B1 | 0.785mg | 0.702mg | 7% |
| Vitamin E | 0.06mg | 1.15mg | 7% |
| Monounsaturated fat | 0.087g | 1.986g | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Calories | 364kcal | 418kcal | 3% |
| Vitamin B3 | 5.904mg | 6.442mg | 3% |
| Vitamin B6 | 0.044mg | 0.086mg | 3% |
| Protein | 10.33g | 9.46g | 2% |
| Vitamin B5 | 0.438mg | 0.536mg | 2% |
| Phosphorus | 108mg | 102mg | 1% |
| Copper | 0.144mg | 0.139mg | 1% |
| Vitamin B2 | 0.494mg | 0.487mg | 1% |
| Potassium | 107mg | 152mg | 1% |
| Carbs | 76.31g | 74.05g | 1% |
| Choline | 10.4mg | 16.7mg | 1% |
| Net carbs | 73.61g | 71.25g | N/A |
| Magnesium | 22mg | 23mg | 0% |
| Calcium | 15mg | 19mg | 0% |
| Sugar | 0.27g | 1.29g | N/A |
| Fiber | 2.7g | 2.8g | 0% |
| Zinc | 0.7mg | 0.69mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Manganese | 0.682mg | 0.686mg | 0% |
| Trans fat | 0.167g | N/A | |
| Tryptophan | 0.127mg | 0.116mg | 0% |
| Threonine | 0.281mg | 0.268mg | 0% |
| Isoleucine | 0.357mg | 0.333mg | 0% |
| Leucine | 0.71mg | 0.652mg | 0% |
| Lysine | 0.228mg | 0.172mg | 0% |
| Methionine | 0.183mg | 0.147mg | 0% |
| Phenylalanine | 0.52mg | 0.45mg | 0% |
| Valine | 0.415mg | 0.399mg | 0% |
| Histidine | 0.23mg | 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?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
46%
51%
Minerals Daily Need Coverage Score
59%
62%
Comparison summary
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 1.02g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 939mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 1.498g)
Which food is lower in glycemic index?
Flour is lower in glycemic index (difference - 2)
Which food is cheaper?
Flour is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.