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  6. Cracker vs. Avocado

Cracker vs. Avocado — In-Depth Nutrition Comparison

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What are the main differences between Cracker and Avocado?

  • Cracker is richer in Iron, Vitamin K, Vitamin B1, Phosphorus, Vitamin B2, and Vitamin B3, while Avocado is higher in Vitamin B5, and Fiber.
  • Cracker's daily need coverage for Iron is 44% higher.
  • Avocado has 104 times less Sodium than Cracker. Cracker has 726mg of Sodium, while Avocado has 7mg.

We used Crackers, standard snack-type, regular and Avocados, raw, all commercial varieties types in this comparison.

Infographic

Cracker vs Avocado 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.
Cracker
Cracker
5
:
5
Avocado
Avocado
Contains more Calcium +900%
Contains more Iron +632.7%
Contains more Phosphorus +376.9%
Contains more Manganese +245.8%
Contains more Selenium +1575%
Contains more Magnesium +61.1%
Contains more Potassium +311%
Contains less Sodium -99%
Contains more Zinc +30.6%
Contains more Copper +82.7%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +900%
Contains more Iron +632.7%
Contains more Phosphorus +376.9%
Contains more Manganese +245.8%
Contains more Selenium +1575%
Contains more Magnesium +61.1%
Contains more Potassium +311%
Contains less Sodium -99%
Contains more Zinc +30.6%
Contains more Copper +82.7%

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.
Cracker
Cracker
6
:
4
Avocado
Avocado
Contains more Vitamin E +46.4%
Contains more Vitamin B1 +520.9%
Contains more Vitamin B2 +250.8%
Contains more Vitamin B3 +150.4%
Contains more Folate +13.6%
Contains more Vitamin K +230%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +233.1%
Contains more Vitamin B6 +307.9%
Cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin E +46.4%
Contains more Vitamin B1 +520.9%
Contains more Vitamin B2 +250.8%
Contains more Vitamin B3 +150.4%
Contains more Folate +13.6%
Contains more Vitamin K +230%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +233.1%
Contains more Vitamin B6 +307.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cracker
Cracker
4
:
1
Avocado
Avocado
Contains more Protein +232%
Contains more Fats +80.3%
Contains more Carbs +618.6%
Contains more Other +57.6%
Contains more Water +2232.2%
Cracker
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
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Protein +232%
Contains more Fats +80.3%
Contains more Carbs +618.6%
Contains more Other +57.6%
Contains more Water +2232.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cracker
Cracker
1
:
2
Avocado
Avocado
Contains more Polyunsaturated fat +623.4%
Contains less Saturated Fat -61.8%
Contains more Monounsaturated Fat +49.5%
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains more Polyunsaturated fat +623.4%
Contains less Saturated Fat -61.8%
Contains more Monounsaturated Fat +49.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cracker
Cracker
5
:
1
Avocado
Avocado
Contains more Starch +45072.7%
Contains more Sucrose +11483.3%
Contains more Glucose +27%
Contains more Fructose +141.7%
Contains more Maltose +∞%
Contains more Galactose +∞%
Cracker
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Avocado
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Starch +45072.7%
Contains more Sucrose +11483.3%
Contains more Glucose +27%
Contains more Fructose +141.7%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cracker Avocado
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cracker Avocado Opinion
Net carbs 59g 1.83g Cracker
Protein 6.64g 2g Cracker
Fats 26.43g 14.66g Cracker
Carbs 61.3g 8.53g Cracker
Calories 510kcal 160kcal Cracker
Starch 49.69g 0.11g Cracker
Fructose 0.29g 0.12g Cracker
Sugar 8.18g 0.66g Avocado
Fiber 2.3g 6.7g Avocado
Calcium 120mg 12mg Cracker
Iron 4.03mg 0.55mg Cracker
Magnesium 18mg 29mg Avocado
Phosphorus 248mg 52mg Cracker
Potassium 118mg 485mg Avocado
Sodium 726mg 7mg Avocado
Zinc 0.49mg 0.64mg Avocado
Copper 0.104mg 0.19mg Avocado
Manganese 0.491mg 0.142mg Cracker
Selenium 6.7µg 0.4µg Cracker
Vitamin A 0IU 146IU Avocado
Vitamin A RAE 0µg 7µg Avocado
Vitamin E 3.03mg 2.07mg Cracker
Vitamin C 0mg 10mg Avocado
Vitamin B1 0.416mg 0.067mg Cracker
Vitamin B2 0.456mg 0.13mg Cracker
Vitamin B3 4.352mg 1.738mg Cracker
Vitamin B5 0.417mg 1.389mg Avocado
Vitamin B6 0.063mg 0.257mg Avocado
Folate 92µg 81µg Cracker
Vitamin K 69.3µg 21µg Cracker
Tryptophan 0.084mg 0.025mg Cracker
Threonine 0.193mg 0.073mg Cracker
Isoleucine 0.246mg 0.084mg Cracker
Leucine 0.471mg 0.143mg Cracker
Lysine 0.103mg 0.132mg Avocado
Methionine 0.112mg 0.038mg Cracker
Phenylalanine 0.331mg 0.097mg Cracker
Valine 0.294mg 0.107mg Cracker
Histidine 0.145mg 0.049mg Cracker
Trans Fat 1.076g 0g Avocado
Saturated Fat 5.562g 2.126g Avocado
Monounsaturated Fat 6.553g 9.799g Avocado
Polyunsaturated fat 13.137g 1.816g Cracker
Omega-6 - Eicosadienoic acid 0.009g 0g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g 0.015g Cracker
Omega-3 - ALA 1.485g 0.111g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cracker Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
53%
Cracker
35%
Avocado
Minerals Daily Need Coverage Score
56%
Cracker
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 7.52g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 719mg)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 3.436g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 23)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.6)
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.
Which food is richer in vitamins?
?
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. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.