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

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A recap on differences between avocadoes and saltine cracker (includes oyster, soda, soup)

  • Avocadoes are higher in vitamin B5 and fiber, yet saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B1, vitamin B3, vitamin B2, manganese, selenium, and folate.
  • Saltine cracker (includes oyster, soda, soup) covers your daily iron needs 63% more than avocadoes.
  • Avocadoes contain 3 times more vitamin B5 than saltine cracker (includes oyster, soda, soup). While avocadoes contain 1.389mg of vitamin B5, saltine cracker (includes oyster, soda, soup) contains only 0.536mg.
  • The amount of sodium in avocadoes is lower.
  • The glycemic index of avocadoes is lower.

Food varieties used in this article are Avocados, raw, all commercial varieties and Crackers, saltines (includes oyster, soda, soup).

Infographic

Avocado 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.
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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more MagnesiumMagnesium +26.1%
Contains more PotassiumPotassium +219.1%
Contains more CopperCopper +36.7%
Contains less SodiumSodium -99.3%
Contains more CalciumCalcium +58.3%
Contains more IronIron +912.7%
Contains more PhosphorusPhosphorus +96.2%
Contains more ManganeseManganese +383.1%
Contains more SeleniumSelenium +2475%
~equal in Zinc ~0.69mg

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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B5Vitamin B5 +159.1%
Contains more Vitamin B6Vitamin B6 +198.8%
Contains more Vitamin B1Vitamin B1 +947.8%
Contains more Vitamin B2Vitamin B2 +274.6%
Contains more Vitamin B3Vitamin B3 +270.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +21%
Contains more FolateFolate +65.4%
Contains more CholineCholine +17.6%
~equal in Vitamin D ~0µg

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
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 FatsFats +69.7%
Contains more WaterWater +1350.1%
Contains more ProteinProtein +373%
Contains more CarbsCarbs +768.1%
Contains more OtherOther +77.2%

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
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 more Mono. FatMonounsaturated fat +393.4%
Contains less Sat. FatSaturated fat -22.2%
Contains more Poly. FatPolyunsaturated fat +166.2%

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
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +208.3%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +61563.6%
Contains more FructoseFructose +58.3%
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 Saltine cracker (includes oyster, soda, soup)
Rich in minerals ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Avocado Saltine cracker (includes oyster, soda, soup) DV% diff.
Iron 0.55mg 5.57mg 63%
Vitamin B1 0.067mg 0.702mg 53%
Sodium 7mg 941mg 41%
Vitamin B3 1.738mg 6.442mg 29%
Starch 0.11g 67.83g 28%
Vitamin B2 0.13mg 0.487mg 27%
Manganese 0.142mg 0.686mg 24%
Carbs 8.53g 74.05g 22%
Polyunsaturated fat 1.816g 4.835g 20%
Monounsaturated fat 9.799g 1.986g 20%
Selenium 0.4µg 10.3µg 18%
Vitamin B5 1.389mg 0.536mg 17%
Fiber 6.7g 2.8g 16%
Protein 2g 9.46g 15%
Folate 81µg 134µg 13%
Vitamin B6 0.257mg 0.086mg 13%
Calories 160kcal 418kcal 13%
Vitamin C 10mg 0mg 11%
Potassium 485mg 152mg 10%
Fats 14.66g 8.64g 9%
Phosphorus 52mg 102mg 7%
Vitamin E 2.07mg 1.15mg 6%
Copper 0.19mg 0.139mg 6%
Vitamin B12 0µg 0.09µg 4%
Vitamin K 21µg 25.4µg 4%
Saturated fat 2.126g 1.653g 2%
Vitamin A 7µg 1µg 1%
Magnesium 29mg 23mg 1%
Calcium 12mg 19mg 1%
Net carbs 1.83g 71.25g N/A
Sugar 0.66g 1.29g N/A
Zinc 0.64mg 0.69mg 0%
Trans fat 0g 0.167g N/A
Choline 14.2mg 16.7mg 0%
Tryptophan 0.025mg 0.116mg 0%
Threonine 0.073mg 0.268mg 0%
Isoleucine 0.084mg 0.333mg 0%
Leucine 0.143mg 0.652mg 0%
Lysine 0.132mg 0.172mg 0%
Methionine 0.038mg 0.147mg 0%
Phenylalanine 0.097mg 0.45mg 0%
Valine 0.107mg 0.399mg 0%
Histidine 0.049mg 0.197mg 0%
Fructose 0.12g 0.19g 0%
Omega-3 - ALA 0.111g 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.015g 0.018g N/A
Omega-6 - Eicosadienoic acid 0g 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado 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
32%
Avocado
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
21%
Avocado
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

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 lower in Saturated fat?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Saturated fat (difference - 0.473g)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 0.63g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 934mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 34)
Which food is cheaper?
Avocado
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 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. 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.