Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Yogurt
  5. Compare
  6. Yogurt vs. Saltine cracker (includes oyster, soda, soup)

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

Compare

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

  • Yogurt is richer in vitamin B12, yet saltine cracker (includes oyster, soda, soup) is richer in iron, vitamin B1, vitamin B3, folate, manganese, vitamin K, vitamin B2, and copper.
  • Daily need coverage for iron for saltine cracker (includes oyster, soda, soup) is 69% higher.
  • Yogurt contains 8 times more vitamin B12 than saltine cracker (includes oyster, soda, soup). Yogurt contains 0.75µg of vitamin B12, while saltine cracker (includes oyster, soda, soup) contains 0.09µg.
  • Yogurt contains less sodium.
  • Yogurt has a lower glycemic index than saltine cracker (includes oyster, soda, soup).

Food types used in this article are Yogurt, Greek, plain, nonfat and Crackers, saltines (includes oyster, soda, soup).

Infographic

Yogurt 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.
Yogurt
Yogurt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 CalciumCalcium +478.9%
Contains more PhosphorusPhosphorus +32.4%
Contains less SodiumSodium -96.2%
Contains more MagnesiumMagnesium +109.1%
Contains more IronIron +7857.1%
Contains more CopperCopper +717.6%
Contains more ZincZinc +32.7%
Contains more ManganeseManganese +7522.2%
~equal in Potassium ~152mg
~equal in Selenium ~10.3µg

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.
Yogurt
Yogurt
1
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% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 B12Vitamin B12 +733.3%
Contains more Vitamin EVitamin E +11400%
Contains more Vitamin B1Vitamin B1 +2952.2%
Contains more Vitamin B2Vitamin B2 +75.2%
Contains more Vitamin B3Vitamin B3 +2997.1%
Contains more Vitamin B5Vitamin B5 +61.9%
Contains more Vitamin B6Vitamin B6 +36.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1814.3%
Contains more CholineCholine +10.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 WaterWater +1585.1%
Contains more FatsFats +2115.4%
Contains more CarbsCarbs +1956.9%
Contains more OtherOther +288.9%
~equal in Protein ~9.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 -92.9%
Contains more Mono. FatMonounsaturated fat +3647.2%
Contains more Poly. FatPolyunsaturated fat +40191.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 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 LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Saltine cracker (includes oyster, soda, soup) DV% diff.
Iron 0.07mg 5.57mg 69%
Vitamin B1 0.023mg 0.702mg 57%
Sodium 36mg 941mg 39%
Vitamin B3 0.208mg 6.442mg 39%
Polyunsaturated fat 0.012g 4.835g 32%
Folate 7µg 134µg 32%
Manganese 0.009mg 0.686mg 29%
Vitamin B12 0.75µg 0.09µg 28%
Starch 67.83g 28%
Carbs 3.6g 74.05g 23%
Vitamin K 0µg 25.4µg 21%
Calories 59kcal 418kcal 18%
Vitamin B2 0.278mg 0.487mg 16%
Copper 0.017mg 0.139mg 14%
Fats 0.39g 8.64g 13%
Fiber 0g 2.8g 11%
Calcium 110mg 19mg 9%
Vitamin E 0.01mg 1.15mg 8%
Saturated fat 0.117g 1.653g 7%
Phosphorus 135mg 102mg 5%
Monounsaturated fat 0.053g 1.986g 5%
Vitamin B5 0.331mg 0.536mg 4%
Magnesium 11mg 23mg 3%
Vitamin B6 0.063mg 0.086mg 2%
Zinc 0.52mg 0.69mg 2%
Cholesterol 5mg 0mg 2%
Selenium 9.7µg 10.3µg 1%
Protein 10.19g 9.46g 1%
Net carbs 3.6g 71.25g N/A
Potassium 141mg 152mg 0%
Sugar 3.24g 1.29g N/A
Vitamin A 1µg 1µg 0%
Trans fat 0.006g 0.167g N/A
Choline 15.1mg 16.7mg 0%
Tryptophan 0.116mg 0%
Threonine 0.268mg 0%
Isoleucine 0.333mg 0%
Leucine 0.652mg 0%
Lysine 0.172mg 0%
Methionine 0.147mg 0%
Phenylalanine 0.45mg 0%
Valine 0.399mg 0%
Histidine 0.197mg 0%
Fructose 0g 0.19g 0%
Omega-3 - ALA 0.001g 0.535g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.018g N/A
Omega-6 - Eicosadienoic acid 0g 0.003g N/A
Omega-6 - Linoleic acid 0.01g 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt 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
17%
Yogurt
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
19%
Yogurt
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 905mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 1.536g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 55)
Which food is lower in Cholesterol?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 1.95g)
Which food is cheaper?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is cheaper (difference - $0.2)
Which food is richer in minerals?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) 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

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.