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Crackers vs. Babassu oil — In-Depth Nutrition Comparison

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Summary of differences between crackers and babassu oil

  • Crackers have more iron, phosphorus, vitamin B2, vitamin B1, vitamin B3, folate, and selenium; however, babassu oil is higher in vitamin E.
  • Babassu oil covers your daily need for saturated fat, 378% more than crackers.
  • Babassu oil has less sodium.
  • The glycemic index of crackers is higher.

These are the specific foods used in this comparison Crackers, standard snack-type, regular and Oil, babassu.

Infographic

Crackers vs Babassu oil 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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% 382% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +530.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +278.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
86% 12% 2%
Saturated fat: Sat. Fat 81.2 g
Monounsaturated fat: Mono. Fat 11.4 g
Polyunsaturated fat: Poly. Fat 1.6 g
Contains less Sat. FatSaturated fat -93.2%
Contains more Poly. FatPolyunsaturated fat +721.1%
Contains more Mono. FatMonounsaturated fat +74%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crackers Babassu oil DV% diff.
Saturated fat 5.562g 81.2g 344%
Fats 26.43g 100g 113%
Vitamin E 3.03mg 19.1mg 107%
Polyunsaturated fat 13.137g 1.6g 77%
Vitamin K 69.3µg 58%
Iron 4.03mg 0mg 50%
Vitamin B2 0.456mg 0mg 35%
Vitamin B1 0.416mg 0mg 35%
Phosphorus 248mg 0mg 35%
Sodium 726mg 0mg 32%
Vitamin B3 4.352mg 0mg 27%
Folate 92µg 0µg 23%
Manganese 0.491mg 21%
Carbs 61.3g 0g 20%
Starch 49.69g 20%
Calories 510kcal 884kcal 19%
Protein 6.64g 0g 13%
Selenium 6.7µg 0µg 12%
Calcium 120mg 0mg 12%
Monounsaturated fat 6.553g 11.4g 12%
Copper 0.104mg 12%
Fiber 2.3g 0g 9%
Vitamin B5 0.417mg 0mg 8%
Vitamin B6 0.063mg 0mg 5%
Zinc 0.49mg 0mg 4%
Magnesium 18mg 0mg 4%
Potassium 118mg 0mg 3%
Choline 9.6mg 2%
Net carbs 59g 0g N/A
Sugar 8.18g 0g N/A
Trans fat 1.076g N/A
Tryptophan 0.084mg 0mg 0%
Threonine 0.193mg 0mg 0%
Isoleucine 0.246mg 0mg 0%
Leucine 0.471mg 0mg 0%
Lysine 0.103mg 0mg 0%
Methionine 0.112mg 0mg 0%
Phenylalanine 0.331mg 0mg 0%
Valine 0.294mg 0mg 0%
Histidine 0.145mg 0mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers Babassu oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
49%
Crackers
29%
Babassu oil
Minerals Daily Need Coverage Score
56%
Crackers
0%
Babassu oil

Comparison summary

Which food is lower in Saturated fat?
Crackers
Crackers is lower in Saturated fat (difference - 75.638g)
Which food is cheaper?
Crackers
Crackers is cheaper (difference - $1.1)
Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
Which food is richer in vitamins?
Crackers
Crackers is relatively richer in vitamins
Which food is lower in Sugar?
Babassu oil
Babassu oil is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Babassu oil
Babassu oil contains less Sodium (difference - 726mg)
Which food is lower in glycemic index?
Babassu oil
Babassu oil is lower in glycemic index (difference - 63)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Babassu oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171428/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.