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  6. Coconut oil vs. Saltine cracker (includes oyster, soda, soup)

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

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A recap on the differences between coconut oil and saltine cracker (includes oyster, soda, soup)

  • Saltine cracker (includes oyster, soda, soup) is higher than coconut oil in iron, vitamin B1, vitamin B3, vitamin B2, folate, manganese, vitamin K, and selenium.
  • Coconut oil covers your daily saturated fat needs 404% more than saltine cracker (includes oyster, soda, soup).
  • The amount of saturated fat in saltine cracker (includes oyster, soda, soup) is lower.
  • The glycemic index of coconut oil is lower.

Food varieties used in this article are Oil, coconut and Crackers, saltines (includes oyster, soda, soup).

Infographic

Coconut oil 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 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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1800%
Contains more PotassiumPotassium +∞%
Contains more IronIron +11040%
Contains more CopperCopper +∞%
Contains more ZincZinc +3350%
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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +945.5%
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 B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4133.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +5466.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Saltine cracker (includes oyster, soda, soup) DV% diff.
Saturated fat 82.475g 1.653g 367%
Fats 99.06g 8.64g 139%
Iron 0.05mg 5.57mg 69%
Vitamin B1 0mg 0.702mg 59%
Sodium 0mg 941mg 41%
Vitamin B3 0mg 6.442mg 40%
Vitamin B2 0mg 0.487mg 37%
Folate 0µg 134µg 34%
Manganese 0mg 0.686mg 30%
Starch 67.83g 28%
Carbs 0g 74.05g 25%
Calories 892kcal 418kcal 24%
Polyunsaturated fat 1.702g 4.835g 21%
Vitamin K 0.6µg 25.4µg 21%
Protein 0g 9.46g 19%
Selenium 0µg 10.3µg 19%
Copper 0mg 0.139mg 15%
Phosphorus 0mg 102mg 15%
Vitamin B5 0mg 0.536mg 11%
Monounsaturated fat 6.332g 1.986g 11%
Fiber 0g 2.8g 11%
Vitamin B6 0mg 0.086mg 7%
Vitamin E 0.11mg 1.15mg 7%
Zinc 0.02mg 0.69mg 6%
Magnesium 0mg 23mg 5%
Vitamin B12 0µg 0.09µg 4%
Potassium 0mg 152mg 4%
Choline 0.3mg 16.7mg 3%
Calcium 1mg 19mg 2%
Net carbs 0g 71.25g N/A
Sugar 0g 1.29g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.028g 0.167g N/A
Tryptophan 0mg 0.116mg 0%
Threonine 0mg 0.268mg 0%
Isoleucine 0mg 0.333mg 0%
Leucine 0mg 0.652mg 0%
Lysine 0mg 0.172mg 0%
Methionine 0mg 0.147mg 0%
Phenylalanine 0mg 0.45mg 0%
Valine 0mg 0.399mg 0%
Histidine 0mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.019g 0.535g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.018g N/A
Omega-6 - Eicosadienoic acid 0g 0.003g N/A
Omega-6 - Linoleic acid 1.676g 4.25g 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
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 +1046.5%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16733.3%
Contains more OtherOther +207.7%

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
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 +218.8%
Contains less Sat. FatSaturated fat -98%
Contains more Poly. FatPolyunsaturated fat +184.1%

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. 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.