Avocado vs. Crackers — In-Depth Nutrition Comparison
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What are the main differences between avocadoes and crackers?
- Avocadoes are richer in vitamin B5 and fiber, while crackers are higher in iron, vitamin K, vitamin B1, phosphorus, vitamin B2, and vitamin B3.
- Crackers' daily need coverage for iron is 44% higher.
- Crackers have 3 times less vitamin B5 than avocadoes. Avocadoes have 1.389mg of vitamin B5, while crackers have 0.417mg.
- Avocadoes are lower in saturated fat.
- Crackers have a higher glycemic index (63) than avocadoes (40).
We used Avocados, raw, all commercial varieties and Crackers, standard snack-type, regular types in this comparison.
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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 MagnesiumMagnesium | +61.1% |
| Contains more PotassiumPotassium | +311% |
| Contains more CopperCopper | +82.7% |
| Contains more ZincZinc | +30.6% |
| Contains less SodiumSodium | -99% |
| Contains more CalciumCalcium | +900% |
| Contains more IronIron | +632.7% |
| Contains more PhosphorusPhosphorus | +376.9% |
| Contains more ManganeseManganese | +245.8% |
| Contains more SeleniumSelenium | +1575% |
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 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +233.1% |
| Contains more Vitamin B6Vitamin B6 | +307.9% |
| Contains more CholineCholine | +47.9% |
| Contains more Vitamin EVitamin E | +46.4% |
| Contains more Vitamin B1Vitamin B1 | +520.9% |
| Contains more Vitamin B2Vitamin B2 | +250.8% |
| Contains more Vitamin B3Vitamin B3 | +150.4% |
| Contains more Vitamin KVitamin K | +230% |
| Contains more FolateFolate | +13.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.816g | 13.137g | 75% |
| Iron | 0.55mg | 4.03mg | 44% |
| Vitamin K | 21µg | 69.3µg | 40% |
| Sodium | 7mg | 726mg | 31% |
| Vitamin B1 | 0.067mg | 0.416mg | 29% |
| Phosphorus | 52mg | 248mg | 28% |
| Vitamin B2 | 0.13mg | 0.456mg | 25% |
| Starch | 0.11g | 49.69g | 20% |
| Vitamin B5 | 1.389mg | 0.417mg | 19% |
| Calories | 160kcal | 510kcal | 18% |
| Fats | 14.66g | 26.43g | 18% |
| Carbs | 8.53g | 61.3g | 18% |
| Fiber | 6.7g | 2.3g | 18% |
| Saturated fat | 2.126g | 5.562g | 16% |
| Vitamin B3 | 1.738mg | 4.352mg | 16% |
| Vitamin B6 | 0.257mg | 0.063mg | 15% |
| Manganese | 0.142mg | 0.491mg | 15% |
| Vitamin C | 10mg | 0mg | 11% |
| Selenium | 0.4µg | 6.7µg | 11% |
| Potassium | 485mg | 118mg | 11% |
| Calcium | 12mg | 120mg | 11% |
| Copper | 0.19mg | 0.104mg | 10% |
| Protein | 2g | 6.64g | 9% |
| Monounsaturated fat | 9.799g | 6.553g | 8% |
| Vitamin E | 2.07mg | 3.03mg | 6% |
| Magnesium | 29mg | 18mg | 3% |
| Folate | 81µg | 92µg | 3% |
| Choline | 14.2mg | 9.6mg | 1% |
| Zinc | 0.64mg | 0.49mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Net carbs | 1.83g | 59g | N/A |
| Sugar | 0.66g | 8.18g | N/A |
| Trans fat | 0g | 1.076g | N/A |
| Tryptophan | 0.025mg | 0.084mg | 0% |
| Threonine | 0.073mg | 0.193mg | 0% |
| Isoleucine | 0.084mg | 0.246mg | 0% |
| Leucine | 0.143mg | 0.471mg | 0% |
| Lysine | 0.132mg | 0.103mg | 0% |
| Methionine | 0.038mg | 0.112mg | 0% |
| Phenylalanine | 0.097mg | 0.331mg | 0% |
| Valine | 0.107mg | 0.294mg | 0% |
| Histidine | 0.049mg | 0.145mg | 0% |
| Fructose | 0.12g | 0.29g | 0% |
| Omega-3 - ALA | 0.111g | 1.485g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.015g | 0.062g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.009g | N/A |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2232.2% |
| Contains more ProteinProtein | +232% |
| Contains more FatsFats | +80.3% |
| Contains more CarbsCarbs | +618.6% |
| Contains more OtherOther | +57.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -61.8% |
| Contains more Mono. FatMonounsaturated fat | +49.5% |
| Contains more Poly. FatPolyunsaturated fat | +623.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +45072.7% |
| Contains more SucroseSucrose | +11483.3% |
| Contains more GlucoseGlucose | +27% |
| Contains more FructoseFructose | +141.7% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
