Yam vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison
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How are yam and saltine cracker (includes oyster, soda, soup) different?
- Yam is higher in potassium and vitamin C; however, saltine cracker (includes oyster, soda, soup) is richer in iron, vitamin B1, vitamin B3, vitamin B2, folate, vitamin K, and selenium.
- Daily need coverage for iron for saltine cracker (includes oyster, soda, soup) is 63% higher.
- Yam has less sodium.
- Yam has a lower glycemic index (51) than saltine cracker (includes oyster, soda, soup) (74).
Yam, raw and Crackers, saltines (includes oyster, soda, soup) are the varieties used in this article.
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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 PotassiumPotassium | +436.8% |
| Contains more CopperCopper | +28.1% |
| Contains less SodiumSodium | -99% |
| Contains more CalciumCalcium | +11.8% |
| Contains more IronIron | +931.5% |
| Contains more ZincZinc | +187.5% |
| Contains more PhosphorusPhosphorus | +85.5% |
| Contains more ManganeseManganese | +72.8% |
| Contains more SeleniumSelenium | +1371.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +600% |
| Contains more Vitamin B6Vitamin B6 | +240.7% |
| Contains more Vitamin EVitamin E | +228.6% |
| Contains more Vitamin B1Vitamin B1 | +526.8% |
| Contains more Vitamin B2Vitamin B2 | +1421.9% |
| Contains more Vitamin B3Vitamin B3 | +1067% |
| Contains more Vitamin B5Vitamin B5 | +70.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1004.3% |
| Contains more FolateFolate | +482.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.54mg | 5.57mg | 63% |
| Vitamin B1 | 0.112mg | 0.702mg | 49% |
| Sodium | 9mg | 941mg | 41% |
| Vitamin B3 | 0.552mg | 6.442mg | 37% |
| Vitamin B2 | 0.032mg | 0.487mg | 35% |
| Polyunsaturated fat | 0.076g | 4.835g | 32% |
| Starch | 67.83g | 28% | |
| Folate | 23µg | 134µg | 28% |
| Potassium | 816mg | 152mg | 20% |
| Vitamin K | 2.3µg | 25.4µg | 19% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Selenium | 0.7µg | 10.3µg | 17% |
| Protein | 1.53g | 9.46g | 16% |
| Vitamin B6 | 0.293mg | 0.086mg | 16% |
| Carbs | 27.88g | 74.05g | 15% |
| Calories | 118kcal | 418kcal | 15% |
| Manganese | 0.397mg | 0.686mg | 13% |
| Fats | 0.17g | 8.64g | 13% |
| Saturated fat | 0.037g | 1.653g | 7% |
| Phosphorus | 55mg | 102mg | 7% |
| Fiber | 4.1g | 2.8g | 5% |
| Monounsaturated fat | 0.006g | 1.986g | 5% |
| Vitamin E | 0.35mg | 1.15mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin B5 | 0.314mg | 0.536mg | 4% |
| Zinc | 0.24mg | 0.69mg | 4% |
| Copper | 0.178mg | 0.139mg | 4% |
| Vitamin A | 7µg | 1µg | 1% |
| Net carbs | 23.78g | 71.25g | N/A |
| Magnesium | 21mg | 23mg | 0% |
| Calcium | 17mg | 19mg | 0% |
| Sugar | 0.5g | 1.29g | N/A |
| Trans fat | 0g | 0.167g | N/A |
| Choline | 16.5mg | 16.7mg | 0% |
| Tryptophan | 0.012mg | 0.116mg | 0% |
| Threonine | 0.054mg | 0.268mg | 0% |
| Isoleucine | 0.052mg | 0.333mg | 0% |
| Leucine | 0.096mg | 0.652mg | 0% |
| Lysine | 0.059mg | 0.172mg | 0% |
| Methionine | 0.021mg | 0.147mg | 0% |
| Phenylalanine | 0.071mg | 0.45mg | 0% |
| Valine | 0.062mg | 0.399mg | 0% |
| Histidine | 0.034mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Protein:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
| Contains more WaterWater | +1278.2% |
| Contains more ProteinProtein | +518.3% |
| Contains more FatsFats | +4982.4% |
| Contains more CarbsCarbs | +165.6% |
| Contains more OtherOther | +241.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 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 | -97.8% |
| Contains more Mono. FatMonounsaturated fat | +33000% |
| Contains more Poly. FatPolyunsaturated fat | +6261.8% |