Crackers vs. Almonds — In-Depth Nutrition Comparison
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Significant differences between crackers and almonds
- Crackers have more vitamin K; however, almonds are richer in vitamin E, copper, manganese, magnesium, vitamin B2, fiber, phosphorus, and zinc.
- Almonds cover your daily vitamin E needs 151% more than crackers.
- Almonds contain less sodium.
- Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of almonds is 0.
Specific food types used in this comparison are Crackers, standard snack-type, regular and Nuts, almonds.
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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 SeleniumSelenium | +63.4% |
| Contains more MagnesiumMagnesium | +1400% |
| Contains more CalciumCalcium | +124.2% |
| Contains more PotassiumPotassium | +521.2% |
| Contains more CopperCopper | +891.3% |
| Contains more ZincZinc | +536.7% |
| Contains more PhosphorusPhosphorus | +94% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +343.8% |
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 B1Vitamin B1 | +102.9% |
| Contains more Vitamin B3Vitamin B3 | +20.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +109.1% |
| Contains more Vitamin EVitamin E | +745.9% |
| Contains more Vitamin B2Vitamin B2 | +149.6% |
| Contains more Vitamin B5Vitamin B5 | +12.9% |
| Contains more Vitamin B6Vitamin B6 | +117.5% |
| Contains more CholineCholine | +442.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +184.5% |
| Contains more ProteinProtein | +218.5% |
| Contains more FatsFats | +88.9% |
| Contains more WaterWater | +40.4% |
| Contains more OtherOther | +18.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -31.6% |
| Contains more Mono. FatMonounsaturated fat | +381.5% |
~equal in
Polyunsaturated fat
~12.329g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +6801.4% |
| Contains more SucroseSucrose | +75.9% |
| Contains more GlucoseGlucose | +176.5% |
| Contains more FructoseFructose | +163.6% |
| Contains more MaltoseMaltose | +1100% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin E | 3.03mg | 25.63mg | 151% |
| Copper | 0.104mg | 1.031mg | 103% |
| Manganese | 0.491mg | 2.179mg | 73% |
| Monounsaturated fat | 6.553g | 31.551g | 62% |
| Magnesium | 18mg | 270mg | 60% |
| Vitamin K | 69.3µg | 0µg | 58% |
| Vitamin B2 | 0.456mg | 1.138mg | 52% |
| Fiber | 2.3g | 12.5g | 41% |
| Fats | 26.43g | 49.93g | 36% |
| Phosphorus | 248mg | 481mg | 33% |
| Sodium | 726mg | 1mg | 32% |
| Protein | 6.64g | 21.15g | 29% |
| Zinc | 0.49mg | 3.12mg | 24% |
| Starch | 49.69g | 0.72g | 20% |
| Potassium | 118mg | 733mg | 18% |
| Vitamin B1 | 0.416mg | 0.205mg | 18% |
| Calcium | 120mg | 269mg | 15% |
| Carbs | 61.3g | 21.55g | 13% |
| Folate | 92µg | 44µg | 12% |
| Saturated fat | 5.562g | 3.802g | 8% |
| Choline | 9.6mg | 52.1mg | 8% |
| Vitamin B6 | 0.063mg | 0.137mg | 6% |
| Selenium | 6.7µg | 4.1µg | 5% |
| Vitamin B3 | 4.352mg | 3.618mg | 5% |
| Polyunsaturated fat | 13.137g | 12.329g | 5% |
| Iron | 4.03mg | 3.71mg | 4% |
| Calories | 510kcal | 579kcal | 3% |
| Vitamin B5 | 0.417mg | 0.471mg | 1% |
| Net carbs | 59g | 9.05g | N/A |
| Sugar | 8.18g | 4.35g | N/A |
| Trans fat | 1.076g | 0.015g | N/A |
| Tryptophan | 0.084mg | 0.211mg | 0% |
| Threonine | 0.193mg | 0.601mg | 0% |
| Isoleucine | 0.246mg | 0.751mg | 0% |
| Leucine | 0.471mg | 1.473mg | 0% |
| Lysine | 0.103mg | 0.568mg | 0% |
| Methionine | 0.112mg | 0.157mg | 0% |
| Phenylalanine | 0.331mg | 1.132mg | 0% |
| Valine | 0.294mg | 0.855mg | 0% |
| Histidine | 0.145mg | 0.539mg | 0% |
| Fructose | 0.29g | 0.11g | 0% |
| Omega-3 - ALA | 1.485g | 0.003g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.062g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.009g | 0.002g | N/A |
| Omega-6 - Linoleic acid | 11.48g | 12.32g | 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
49%
78%
Minerals Daily Need Coverage Score
56%
142%
Comparison summary
Which food is lower in Sugar?
Almonds is lower in Sugar (difference - 3.83g)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 725mg)
Which food is lower in Saturated fat?
Almonds is lower in Saturated fat (difference - 1.76g)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 63)
Which food is richer in minerals?
Almonds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($2.4)
Which food is richer in vitamins?
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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.