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  6. Coconut oil vs. Crackers

Coconut oil vs. Crackers — In-Depth Nutrition Comparison

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What are the main differences between coconut oil and crackers?

  • Crackers have more vitamin K, iron, phosphorus, vitamin B2, vitamin B1, vitamin B3, folate, and manganese than coconut oil.
  • Coconut oil's daily need coverage for saturated fat is 385% higher.
  • Crackers are lower in saturated fat.
  • Crackers have a higher glycemic index (63) than coconut oil (0).

We used Oil, coconut and Crackers, standard snack-type, regular types in this comparison.

Infographic

Coconut oil vs Crackers 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +11900%
Contains more PotassiumPotassium +∞%
Contains more IronIron +7960%
Contains more CopperCopper +∞%
Contains more ZincZinc +2350%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin EVitamin E +2654.5%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +11450%
Contains more FolateFolate +∞%
Contains more CholineCholine +3100%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Crackers DV% diff.
Saturated fat 82.475g 5.562g 350%
Fats 99.06g 26.43g 112%
Polyunsaturated fat 1.702g 13.137g 76%
Vitamin K 0.6µg 69.3µg 57%
Iron 0.05mg 4.03mg 50%
Vitamin B2 0mg 0.456mg 35%
Vitamin B1 0mg 0.416mg 35%
Phosphorus 0mg 248mg 35%
Sodium 0mg 726mg 32%
Vitamin B3 0mg 4.352mg 27%
Folate 0µg 92µg 23%
Manganese 0mg 0.491mg 21%
Carbs 0g 61.3g 20%
Starch 49.69g 20%
Vitamin E 0.11mg 3.03mg 19%
Calories 892kcal 510kcal 19%
Protein 0g 6.64g 13%
Copper 0mg 0.104mg 12%
Selenium 0µg 6.7µg 12%
Calcium 1mg 120mg 12%
Fiber 0g 2.3g 9%
Vitamin B5 0mg 0.417mg 8%
Vitamin B6 0mg 0.063mg 5%
Zinc 0.02mg 0.49mg 4%
Magnesium 0mg 18mg 4%
Potassium 0mg 118mg 3%
Choline 0.3mg 9.6mg 2%
Monounsaturated fat 6.332g 6.553g 1%
Net carbs 0g 59g N/A
Sugar 0g 8.18g N/A
Trans fat 0.028g 1.076g N/A
Tryptophan 0mg 0.084mg 0%
Threonine 0mg 0.193mg 0%
Isoleucine 0mg 0.246mg 0%
Leucine 0mg 0.471mg 0%
Lysine 0mg 0.103mg 0%
Methionine 0mg 0.112mg 0%
Phenylalanine 0mg 0.331mg 0%
Valine 0mg 0.294mg 0%
Histidine 0mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.019g 1.485g N/A
Omega-6 - Gamma-linoleic acid 0g 0.062g N/A
Omega-6 - Eicosadienoic acid 0g 0.009g N/A
Omega-6 - Linoleic acid 1.676g 11.48g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more FatsFats +274.8%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +10366.7%
Contains more OtherOther +173.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -93.3%
Contains more Poly. FatPolyunsaturated fat +671.9%
~equal in Monounsaturated fat ~6.553g

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients
  2. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.