Avocado vs. Cracker — In-Depth Nutrition Comparison

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What are the main differences between Avocado and Cracker?

Avocado is richer in Vitamin B5, and Fiber, while Cracker is higher in Iron, Vitamin K, Vitamin B1, Phosphorus, Vitamin B2, and Vitamin B3.
Cracker's daily need coverage for Iron is 44% higher.
Cracker has 3 times less Vitamin B5 than Avocado. Avocado has 1.389mg of Vitamin B5, while Cracker has 0.417mg.
Avocado is lower in Saturated Fat.

We used Avocados, raw, all commercial varieties and Crackers, standard snack-type, regular types in this comparison.

Infographic

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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.

Avocado

Cracker

Contains more Magnesium +61.1%

Contains more Potassium +311%

Contains less Sodium -99%

Contains more Zinc +30.6%

Contains more Copper +82.7%

Contains more Calcium +900%

Contains more Iron +632.7%

Contains more Phosphorus +376.9%

Contains more Manganese +245.8%

Contains more Selenium +1575%

Avocado

Cracker

Contains more Magnesium +61.1%

Contains more Potassium +311%

Contains less Sodium -99%

Contains more Zinc +30.6%

Contains more Copper +82.7%

Contains more Calcium +900%

Contains more Iron +632.7%

Contains more Phosphorus +376.9%

Contains more Manganese +245.8%

Contains more Selenium +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.

Avocado

Cracker

Contains more Vitamin A +∞%

Contains more Vitamin C +∞%

Contains more Vitamin B5 +233.1%

Contains more Vitamin B6 +307.9%

Contains more Vitamin E +46.4%

Contains more Vitamin B1 +520.9%

Contains more Vitamin B2 +250.8%

Contains more Vitamin B3 +150.4%

Contains more Folate +13.6%

Contains more Vitamin K +230%

Avocado

Cracker

Contains more Vitamin A +∞%

Contains more Vitamin C +∞%

Contains more Vitamin B5 +233.1%

Contains more Vitamin B6 +307.9%

Contains more Vitamin E +46.4%

Contains more Vitamin B1 +520.9%

Contains more Vitamin B2 +250.8%

Contains more Vitamin B3 +150.4%

Contains more Folate +13.6%

Contains more Vitamin K +230%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Avocado

Cracker

Contains more Water +2232.2%

Contains more Protein +232%

Contains more Fats +80.3%

Contains more Carbs +618.6%

Contains more Other +57.6%

Avocado

Protein: 2 g

Fats: 14.66 g

Carbs: 8.53 g

Water: 73.23 g

Other: 1.58 g

Cracker

Protein: 6.64 g

Fats: 26.43 g

Carbs: 61.3 g

Water: 3.14 g

Other: 2.49 g

Contains more Water +2232.2%

Contains more Protein +232%

Contains more Fats +80.3%

Contains more Carbs +618.6%

Contains more Other +57.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Avocado

Cracker

Contains less Saturated Fat -61.8%

Contains more Monounsaturated Fat +49.5%

Contains more Polyunsaturated fat +623.4%

Avocado

Saturated Fat: 2.126 g

Monounsaturated Fat: 9.799 g

Polyunsaturated fat: 1.816 g

Cracker

Saturated Fat: 5.562 g

Monounsaturated Fat: 6.553 g

Polyunsaturated fat: 13.137 g

Contains less Saturated Fat -61.8%

Contains more Monounsaturated Fat +49.5%

Contains more Polyunsaturated fat +623.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Avocado

Cracker

Contains more Galactose +∞%

Contains more Starch +45072.7%

Contains more Sucrose +11483.3%

Contains more Glucose +27%

Contains more Fructose +141.7%

Contains more Maltose +∞%

Avocado

Starch: 0.11 g

Sucrose: 0.06 g

Glucose: 0.37 g

Fructose: 0.12 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0.1 g

Cracker

Starch: 49.69 g

Sucrose: 6.95 g

Glucose: 0.47 g

Fructose: 0.29 g

Lactose: 0 g

Maltose: 0.48 g

Galactose: 0 g

Contains more Galactose +∞%

Contains more Starch +45072.7%

Contains more Sucrose +11483.3%

Contains more Glucose +27%

Contains more Fructose +141.7%

Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


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
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	1.83g	59g
Protein	2g	6.64g
Fats	14.66g	26.43g
Carbs	8.53g	61.3g
Calories	160kcal	510kcal
Starch	0.11g	49.69g
Fructose	0.12g	0.29g
Sugar	0.66g	8.18g
Fiber	6.7g	2.3g
Calcium	12mg	120mg
Iron	0.55mg	4.03mg
Magnesium	29mg	18mg
Phosphorus	52mg	248mg
Potassium	485mg	118mg
Sodium	7mg	726mg
Zinc	0.64mg	0.49mg
Copper	0.19mg	0.104mg
Manganese	0.142mg	0.491mg
Selenium	0.4µg	6.7µg
Vitamin A	146IU	0IU
Vitamin A RAE	7µg	0µg
Vitamin E	2.07mg	3.03mg
Vitamin C	10mg	0mg
Vitamin B1	0.067mg	0.416mg
Vitamin B2	0.13mg	0.456mg
Vitamin B3	1.738mg	4.352mg
Vitamin B5	1.389mg	0.417mg
Vitamin B6	0.257mg	0.063mg
Folate	81µg	92µg
Vitamin K	21µg	69.3µg
Tryptophan	0.025mg	0.084mg
Threonine	0.073mg	0.193mg
Isoleucine	0.084mg	0.246mg
Leucine	0.143mg	0.471mg
Lysine	0.132mg	0.103mg
Methionine	0.038mg	0.112mg
Phenylalanine	0.097mg	0.331mg
Valine	0.107mg	0.294mg
Histidine	0.049mg	0.145mg
Trans Fat	0g	1.076g
Saturated Fat	2.126g	5.562g
Monounsaturated Fat	9.799g	6.553g
Polyunsaturated fat	1.816g	13.137g
Omega-6 - Eicosadienoic acid	0g	0.009g
Omega-6 - Linoleic acid		11.48g
Omega-6 - Gamma-linoleic acid	0.015g	0.062g
Omega-3 - ALA	0.111g	1.485g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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

35%

53%

Minerals Daily Need Coverage Score

21%

56%

Comparison summary

Which food is lower in Sugar?

Avocado is lower in Sugar (difference - 7.52g)

Which food contains less Sodium?

Avocado contains less Sodium (difference - 719mg)

Which food is lower in Saturated Fat?

Avocado is lower in Saturated Fat (difference - 3.436g)

Which food is lower in glycemic index?

Avocado is lower in glycemic index (difference - 23)

Which food is cheaper?

Avocado is cheaper (difference - $1.6)

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.

Which food is richer in vitamins?

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.

Avocado vs. Cracker — In-Depth Nutrition Comparison

What are the main differences between Avocado and Cracker?

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References