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Avocado vs. Cream cracker — In-Depth Nutrition Comparison

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How are avocadoes and cream cracker different?

  • Avocadoes are richer in vitamin B5 and fiber, while cream cracker is higher in iron, manganese, vitamin B3, vitamin B1, vitamin B12, folate, and selenium.
  • Cream cracker covers your daily need for iron, 85% more than avocadoes.
  • Avocadoes contain 3 times more vitamin B5 than cream cracker. Avocadoes contain 1.389mg of vitamin B5, while cream cracker contains 0.462mg.
  • Avocadoes are lower in sodium.
  • Cream cracker has a higher glycemic index (65) than avocadoes (40).

Avocados, raw, all commercial varieties and Crackers, cream, GAMESA SABROSAS types were used in this article.

Infographic

Avocado vs Cream cracker 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more MagnesiumMagnesium +16%
Contains more PotassiumPotassium +276%
Contains more CopperCopper +71.2%
Contains less SodiumSodium -99.4%
Contains more CalciumCalcium +116.7%
Contains more IronIron +1241.8%
Contains more PhosphorusPhosphorus +88.5%
Contains more ManganeseManganese +447.9%
Contains more SeleniumSelenium +2275%
~equal in Zinc ~0.66mg

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.
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +30.2%
Contains more Vitamin B5Vitamin B5 +200.6%
Contains more Vitamin B6Vitamin B6 +295.4%
Contains more Vitamin KVitamin K +17.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +344.8%
Contains more Vitamin B2Vitamin B2 +84.6%
Contains more Vitamin B3Vitamin B3 +192.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +84%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more WaterWater +1545.6%
Contains more ProteinProtein +250.5%
Contains more FatsFats +38.9%
Contains more CarbsCarbs +656.7%
Contains more OtherOther +129.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -60.4%
Contains more Poly. FatPolyunsaturated fat +34.9%
~equal in Monounsaturated fat ~10.625g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 8% 49% 16% 13%
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
85% 10% 2%
Starch: 51.87 g
Sucrose: 6.22 g
Glucose: 0.92 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 1.27 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +47054.5%
Contains more SucroseSucrose +10266.7%
Contains more GlucoseGlucose +148.6%
Contains more FructoseFructose +691.7%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Cream cracker
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Avocado Cream cracker DV% diff.
Iron 0.55mg 7.38mg 85%
Sodium 7mg 1148mg 50%
Manganese 0.142mg 0.778mg 28%
Vitamin B3 1.738mg 5.08mg 21%
Starch 0.11g 51.87g 21%
Vitamin B12 0µg 0.46µg 19%
Vitamin B5 1.389mg 0.462mg 19%
Carbs 8.53g 64.55g 19%
Vitamin B1 0.067mg 0.298mg 19%
Folate 81µg 149µg 17%
Selenium 0.4µg 9.5µg 17%
Fiber 6.7g 2.4g 17%
Calories 160kcal 484kcal 16%
Vitamin B6 0.257mg 0.065mg 15%
Saturated fat 2.126g 5.362g 15%
Vitamin C 10mg 11%
Protein 2g 7.01g 10%
Potassium 485mg 129mg 10%
Copper 0.19mg 0.111mg 9%
Fats 14.66g 20.37g 9%
Vitamin B2 0.13mg 0.24mg 8%
Phosphorus 52mg 98mg 7%
Polyunsaturated fat 1.816g 2.45g 4%
Vitamin K 21µg 17.9µg 3%
Choline 14.2mg 3%
Vitamin E 2.07mg 1.59mg 3%
Monounsaturated fat 9.799g 10.625g 2%
Magnesium 29mg 25mg 1%
Calcium 12mg 26mg 1%
Fructose 0.12g 0.95g 1%
Vitamin A 7µg 1%
Net carbs 1.83g 62.15g N/A
Sugar 0.66g 9.37g N/A
Zinc 0.64mg 0.66mg 0%
Trans fat 0g 3.969g N/A
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Omega-3 - ALA 0.111g 0.045g N/A
Omega-6 - Gamma-linoleic acid 0.015g 0g N/A
Omega-6 - Linoleic acid 1.542g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Cream cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
32%
Avocado
40%
Cream cracker
Minerals Daily Need Coverage Score
21%
Avocado
71%
Cream cracker

Comparison summary

Which food is lower in Cholesterol?
Cream cracker
Cream cracker is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cream cracker
Cream cracker is cheaper (difference - $0.8)
Which food is richer in minerals?
Cream cracker
Cream cracker is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 8.71g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 1141mg)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 3.236g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 25)
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.

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.