Crackers vs. Coconut milk — In-Depth Nutrition Comparison

Compare

What are the main differences between crackers and coconut milk?

Crackers have more vitamin K, vitamin B2, vitamin B1, iron, vitamin B3, phosphorus, vitamin E, and folate than coconut milk.
Coconut milk's daily need coverage for saturated fat is 78% higher.
Coconut milk is lower in sodium.
Coconut milk has a higher glycemic index (97) than crackers (63).

We used Crackers, standard snack-type, regular and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types in this comparison.

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.

Crackers

Coconut milk

Contains more CalciumCalcium	+650%
Contains more IronIron	+145.7%
Contains more PhosphorusPhosphorus	+148%

Contains more MagnesiumMagnesium	+105.6%
Contains more PotassiumPotassium	+122.9%
Contains more CopperCopper	+155.8%
Contains more ZincZinc	+36.7%
Contains less SodiumSodium	-97.9%
Contains more ManganeseManganese	+86.6%

~equal in Selenium ~6.2µg

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.

Crackers

Coconut milk

Contains more Vitamin EVitamin E	+1920%
Contains more Vitamin B1Vitamin B1	+1500%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+472.6%
Contains more Vitamin B5Vitamin B5	+127.9%
Contains more Vitamin B6Vitamin B6	+90.9%
Contains more Vitamin KVitamin K	+69200%
Contains more FolateFolate	+475%
Contains more CholineCholine	+12.9%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	13.137g	0.261g	86%
Saturated fat	5.562g	21.14g	71%
Vitamin K	69.3µg	0.1µg	58%
Vitamin B2	0.456mg	0mg	35%
Vitamin B1	0.416mg	0.026mg	33%
Sodium	726mg	15mg	31%
Iron	4.03mg	1.64mg	30%
Vitamin B3	4.352mg	0.76mg	22%
Phosphorus	248mg	100mg	21%
Starch	49.69g		20%
Vitamin E	3.03mg	0.15mg	19%
Carbs	61.3g	5.54g	19%
Folate	92µg	16µg	19%
Manganese	0.491mg	0.916mg	18%
Copper	0.104mg	0.266mg	18%
Monounsaturated fat	6.553g	1.014g	14%
Calories	510kcal	230kcal	14%
Calcium	120mg	16mg	10%
Protein	6.64g	2.29g	9%
Vitamin B5	0.417mg	0.183mg	5%
Magnesium	18mg	37mg	5%
Potassium	118mg	263mg	4%
Fats	26.43g	23.84g	4%
Vitamin C	0mg	2.8mg	3%
Zinc	0.49mg	0.67mg	2%
Vitamin B6	0.063mg	0.033mg	2%
Selenium	6.7µg	6.2µg	1%
Net carbs	59g	3.34g	N/A
Sugar	8.18g	3.34g	N/A
Fiber	2.3g	2.2g	0%
Trans fat	1.076g		N/A
Choline	9.6mg	8.5mg	0%
Tryptophan	0.084mg	0.027mg	0%
Threonine	0.193mg	0.083mg	0%
Isoleucine	0.246mg	0.09mg	0%
Leucine	0.471mg	0.17mg	0%
Lysine	0.103mg	0.101mg	0%
Methionine	0.112mg	0.043mg	0%
Phenylalanine	0.331mg	0.116mg	0%
Valine	0.294mg	0.139mg	0%
Histidine	0.145mg	0.053mg	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