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  6. Crackers vs. Beetroot

Crackers vs. Beetroot — In-Depth Nutrition Comparison

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How are crackers and beetroot different?

  • Crackers have more vitamin K, iron, vitamin B1, vitamin B2, phosphorus, vitamin B3, vitamin E, and selenium than beetroot.
  • Daily need coverage for vitamin K for crackers is 58% higher.
  • Crackers contain 206 times more saturated fat than beetroot. While crackers contain 5.562g of saturated fat, beetroot contains only 0.027g.

Crackers, standard snack-type, regular and Beets, raw are the varieties used in this article.

Infographic

Crackers vs Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more CalciumCalcium +650%
Contains more IronIron +403.8%
Contains more CopperCopper +38.7%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +520%
Contains more ManganeseManganese +49.2%
Contains more SeleniumSelenium +857.1%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +175.4%
Contains less SodiumSodium -89.3%

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin EVitamin E +7475%
Contains more Vitamin B1Vitamin B1 +1241.9%
Contains more Vitamin B2Vitamin B2 +1040%
Contains more Vitamin B3Vitamin B3 +1203%
Contains more Vitamin B5Vitamin B5 +169%
Contains more Vitamin KVitamin K +34550%
Contains more CholineCholine +60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +18.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.067mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crackers Beetroot DV% diff.
Polyunsaturated fat 13.137g 0.06g 87%
Vitamin K 69.3µg 0.2µg 58%
Fats 26.43g 0.17g 40%
Iron 4.03mg 0.8mg 40%
Vitamin B2 0.456mg 0.04mg 32%
Vitamin B1 0.416mg 0.031mg 32%
Phosphorus 248mg 40mg 30%
Sodium 726mg 78mg 28%
Vitamin B3 4.352mg 0.334mg 25%
Saturated fat 5.562g 0.027g 25%
Calories 510kcal 43kcal 23%
Starch 49.69g 20%
Vitamin E 3.03mg 0.04mg 20%
Carbs 61.3g 9.56g 17%
Monounsaturated fat 6.553g 0.032g 16%
Selenium 6.7µg 0.7µg 11%
Calcium 120mg 16mg 10%
Protein 6.64g 1.61g 10%
Manganese 0.491mg 0.329mg 7%
Potassium 118mg 325mg 6%
Vitamin C 0mg 4.9mg 5%
Vitamin B5 0.417mg 0.155mg 5%
Folate 92µg 109µg 4%
Copper 0.104mg 0.075mg 3%
Fiber 2.3g 2.8g 2%
Choline 9.6mg 6mg 1%
Zinc 0.49mg 0.35mg 1%
Magnesium 18mg 23mg 1%
Net carbs 59g 6.76g N/A
Sugar 8.18g 6.76g N/A
Vitamin A 0µg 2µg 0%
Vitamin B6 0.063mg 0.067mg 0%
Trans fat 1.076g 0g N/A
Tryptophan 0.084mg 0.019mg 0%
Threonine 0.193mg 0.047mg 0%
Isoleucine 0.246mg 0.048mg 0%
Leucine 0.471mg 0.068mg 0%
Lysine 0.103mg 0.058mg 0%
Methionine 0.112mg 0.018mg 0%
Phenylalanine 0.331mg 0.046mg 0%
Valine 0.294mg 0.056mg 0%
Histidine 0.145mg 0.021mg 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

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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +312.4%
Contains more FatsFats +15447.1%
Contains more CarbsCarbs +541.2%
Contains more OtherOther +130.6%
Contains more WaterWater +2689.2%

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +20378.1%
Contains more Poly. FatPolyunsaturated fat +21795%
Contains less Sat. FatSaturated fat -99.5%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.