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  6. Cracker vs. Coconut

Cracker vs. Coconut — In-Depth Nutrition Comparison

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Summary of differences between Cracker and Coconut

  • Cracker has more Vitamin K, Vitamin B2, Vitamin B1, Vitamin B3, and Iron, however, Coconut is higher in Manganese, Copper, and Fiber.
  • Coconut covers your daily need of Saturated Fat 121% more than Cracker.
  • Cracker has 347 times more Vitamin K than Coconut. While Cracker has 69.3µg of Vitamin K, Coconut has only 0.2µg.
  • Coconut has less Sodium.

These are the specific foods used in this comparison Crackers, standard snack-type, regular and Nuts, coconut meat, raw.

Infographic

Cracker vs Coconut 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
3
:
7
Coconut
Coconut
Contains more Calcium +757.1%
Contains more Iron +65.8%
Contains more Phosphorus +119.5%
Contains more Magnesium +77.8%
Contains more Potassium +201.7%
Contains less Sodium -97.2%
Contains more Zinc +124.5%
Contains more Copper +318.3%
Contains more Manganese +205.5%
Contains more Selenium +50.7%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +757.1%
Contains more Iron +65.8%
Contains more Phosphorus +119.5%
Contains more Magnesium +77.8%
Contains more Potassium +201.7%
Contains less Sodium -97.2%
Contains more Zinc +124.5%
Contains more Copper +318.3%
Contains more Manganese +205.5%
Contains more Selenium +50.7%

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
8
:
1
Coconut
Coconut
Contains more Vitamin E +1162.5%
Contains more Vitamin B1 +530.3%
Contains more Vitamin B2 +2180%
Contains more Vitamin B3 +705.9%
Contains more Vitamin B5 +39%
Contains more Vitamin B6 +16.7%
Contains more Folate +253.8%
Contains more Vitamin K +34550%
Contains more Vitamin C +∞%
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%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin E +1162.5%
Contains more Vitamin B1 +530.3%
Contains more Vitamin B2 +2180%
Contains more Vitamin B3 +705.9%
Contains more Vitamin B5 +39%
Contains more Vitamin B6 +16.7%
Contains more Folate +253.8%
Contains more Vitamin K +34550%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cracker
Cracker
3
:
2
Coconut
Coconut
Contains more Protein +99.4%
Contains more Carbs +302.5%
Contains more Other +159.4%
Contains more Fats +26.7%
Contains more Water +1396.5%
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
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Protein +99.4%
Contains more Carbs +302.5%
Contains more Other +159.4%
Contains more Fats +26.7%
Contains more Water +1396.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cracker
Cracker
3
:
0
Coconut
Coconut
Contains less Saturated Fat -81.3%
Contains more Monounsaturated Fat +359.9%
Contains more Polyunsaturated fat +3489.3%
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -81.3%
Contains more Monounsaturated Fat +359.9%
Contains more Polyunsaturated fat +3489.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cracker Coconut Opinion
Net carbs 59g 6.23g Cracker
Protein 6.64g 3.33g Cracker
Fats 26.43g 33.49g Coconut
Carbs 61.3g 15.23g Cracker
Calories 510kcal 354kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 8.18g 6.23g Coconut
Fiber 2.3g 9g Coconut
Calcium 120mg 14mg Cracker
Iron 4.03mg 2.43mg Cracker
Magnesium 18mg 32mg Coconut
Phosphorus 248mg 113mg Cracker
Potassium 118mg 356mg Coconut
Sodium 726mg 20mg Coconut
Zinc 0.49mg 1.1mg Coconut
Copper 0.104mg 0.435mg Coconut
Manganese 0.491mg 1.5mg Coconut
Selenium 6.7µg 10.1µg Coconut
Vitamin E 3.03mg 0.24mg Cracker
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.416mg 0.066mg Cracker
Vitamin B2 0.456mg 0.02mg Cracker
Vitamin B3 4.352mg 0.54mg Cracker
Vitamin B5 0.417mg 0.3mg Cracker
Vitamin B6 0.063mg 0.054mg Cracker
Folate 92µg 26µg Cracker
Vitamin K 69.3µg 0.2µg Cracker
Tryptophan 0.084mg 0.039mg Cracker
Threonine 0.193mg 0.121mg Cracker
Isoleucine 0.246mg 0.131mg Cracker
Leucine 0.471mg 0.247mg Cracker
Lysine 0.103mg 0.147mg Coconut
Methionine 0.112mg 0.062mg Cracker
Phenylalanine 0.331mg 0.169mg Cracker
Valine 0.294mg 0.202mg Cracker
Histidine 0.145mg 0.077mg Cracker
Trans Fat 1.076g Coconut
Saturated Fat 5.562g 29.698g Cracker
Monounsaturated Fat 6.553g 1.425g Cracker
Polyunsaturated fat 13.137g 0.366g Cracker
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cracker Coconut
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
8%
Coconut
Minerals Daily Need Coverage Score
56%
Cracker
63%
Coconut

Comparison summary

Which food is lower in Saturated Fat?
Cracker
Cracker is lower in Saturated Fat (difference - 24.136g)
Which food is cheaper?
Cracker
Cracker is cheaper (difference - $0.2)
Which food is richer in vitamins?
Cracker
Cracker is relatively richer in vitamins
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 1.95g)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 706mg)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 4)
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.

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.