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
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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 | +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% |
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 | +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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
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
Saturated fat:
Sat. Fat
2.126 g
Monounsaturated fat:
Mono. Fat
9.799 g
Polyunsaturated fat:
Poly. Fat
1.816 g
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
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
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