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

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Important differences between coconut and saltine cracker (includes oyster, soda, soup)

  • Coconut has more manganese, copper, and fiber; however, saltine cracker (includes oyster, soda, soup) has more vitamin B1, iron, vitamin B3, vitamin B2, and folate.
  • Coconut's daily need coverage for saturated fat is 140% more.
  • Coconut has 3 times more fiber than saltine cracker (includes oyster, soda, soup). Coconut has 9g of fiber, while saltine cracker (includes oyster, soda, soup) has 2.8g.
  • Saltine cracker (includes oyster, soda, soup) is lower in saturated fat.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index than coconut.

The food varieties used in the comparison are Nuts, coconut meat, raw and Crackers, saltines (includes oyster, soda, soup).

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 +39.1%
Contains more PotassiumPotassium +134.2%
Contains more CopperCopper +212.9%
Contains more ZincZinc +59.4%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +118.7%
Contains more CalciumCalcium +35.7%
Contains more IronIron +129.2%
~equal in Phosphorus ~102mg
~equal in Selenium ~10.3µg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 +∞%
Contains more Vitamin EVitamin E +379.2%
Contains more Vitamin B1Vitamin B1 +963.6%
Contains more Vitamin B2Vitamin B2 +2335%
Contains more Vitamin B3Vitamin B3 +1093%
Contains more Vitamin B5Vitamin B5 +78.7%
Contains more Vitamin B6Vitamin B6 +59.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +12600%
Contains more FolateFolate +415.4%
Contains more CholineCholine +38%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +287.6%
Contains more WaterWater +830.5%
Contains more ProteinProtein +184.1%
Contains more CarbsCarbs +386.2%
Contains more OtherOther +191.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +39.4%
Contains more Poly. FatPolyunsaturated fat +1221%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Saltine cracker (includes oyster, soda, soup)
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Coconut Saltine cracker (includes oyster, soda, soup) DV% diff.
Saturated fat 29.698g 1.653g 127%
Vitamin B1 0.066mg 0.702mg 53%
Sodium 20mg 941mg 40%
Iron 2.43mg 5.57mg 39%
Fats 33.49g 8.64g 38%
Vitamin B3 0.54mg 6.442mg 37%
Vitamin B2 0.02mg 0.487mg 36%
Manganese 1.5mg 0.686mg 35%
Copper 0.435mg 0.139mg 33%
Polyunsaturated fat 0.366g 4.835g 30%
Starch 67.83g 28%
Folate 26µg 134µg 27%
Fiber 9g 2.8g 25%
Vitamin K 0.2µg 25.4µg 21%
Carbs 15.23g 74.05g 20%
Protein 3.33g 9.46g 12%
Potassium 356mg 152mg 6%
Vitamin E 0.24mg 1.15mg 6%
Vitamin B5 0.3mg 0.536mg 5%
Zinc 1.1mg 0.69mg 4%
Vitamin B12 0µg 0.09µg 4%
Vitamin C 3.3mg 0mg 4%
Calories 354kcal 418kcal 3%
Vitamin B6 0.054mg 0.086mg 2%
Phosphorus 113mg 102mg 2%
Magnesium 32mg 23mg 2%
Calcium 14mg 19mg 1%
Choline 12.1mg 16.7mg 1%
Monounsaturated fat 1.425g 1.986g 1%
Net carbs 6.23g 71.25g N/A
Sugar 6.23g 1.29g N/A
Vitamin A 0µg 1µg 0%
Selenium 10.1µg 10.3µg 0%
Trans fat 0.167g N/A
Tryptophan 0.039mg 0.116mg 0%
Threonine 0.121mg 0.268mg 0%
Isoleucine 0.131mg 0.333mg 0%
Leucine 0.247mg 0.652mg 0%
Lysine 0.147mg 0.172mg 0%
Methionine 0.062mg 0.147mg 0%
Phenylalanine 0.169mg 0.45mg 0%
Valine 0.202mg 0.399mg 0%
Histidine 0.077mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 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
Coconut 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
8%
Coconut
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
63%
Coconut
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 4.94g)
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 - 28.045g)
Which food is cheaper?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is cheaper (difference - $0.2)
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 921mg)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.