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
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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 | +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% |
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 | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
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
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
51%
Minerals Daily Need Coverage Score
63%
62%
Comparison summary
Which food is lower in Sugar?
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) is lower in Saturated fat (difference - 28.045g)
Which food is cheaper?
Saltine cracker (includes oyster, soda, soup) is cheaper (difference - $0.2)
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food contains less Sodium?
Coconut contains less Sodium (difference - 921mg)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.