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  6. Crackers vs. Coconut oil

Crackers vs. Coconut oil — In-Depth Nutrition Comparison

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What are the main differences between crackers and coconut oil?

  • Crackers have more vitamin K, iron, phosphorus, vitamin B2, vitamin B1, vitamin B3, folate, and manganese than coconut oil.
  • Coconut oil's daily need coverage for saturated fat is 385% higher.
  • Coconut oil is lower in sodium.
  • Crackers have a higher glycemic index (63) than coconut oil (0).

We used Crackers, standard snack-type, regular and Oil, coconut types in this comparison.

Infographic

Crackers vs Coconut 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% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +11900%
Contains more PotassiumPotassium +∞%
Contains more IronIron +7960%
Contains more CopperCopper +∞%
Contains more ZincZinc +2350%
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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin EVitamin E +2654.5%
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 +11450%
Contains more FolateFolate +∞%
Contains more CholineCholine +3100%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crackers Coconut oil DV% diff.
Saturated fat 5.562g 82.475g 350%
Fats 26.43g 99.06g 112%
Polyunsaturated fat 13.137g 1.702g 76%
Vitamin K 69.3µg 0.6µg 57%
Iron 4.03mg 0.05mg 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 0mg 21%
Carbs 61.3g 0g 20%
Starch 49.69g 20%
Vitamin E 3.03mg 0.11mg 19%
Calories 510kcal 892kcal 19%
Protein 6.64g 0g 13%
Copper 0.104mg 0mg 12%
Selenium 6.7µg 0µg 12%
Calcium 120mg 1mg 12%
Fiber 2.3g 0g 9%
Vitamin B5 0.417mg 0mg 8%
Vitamin B6 0.063mg 0mg 5%
Zinc 0.49mg 0.02mg 4%
Magnesium 18mg 0mg 4%
Potassium 118mg 0mg 3%
Choline 9.6mg 0.3mg 2%
Monounsaturated fat 6.553g 6.332g 1%
Net carbs 59g 0g N/A
Sugar 8.18g 0g N/A
Trans fat 1.076g 0.028g 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 0.019g N/A
Omega-6 - Gamma-linoleic acid 0.062g 0g N/A
Omega-6 - Eicosadienoic acid 0.009g 0g N/A
Omega-6 - Linoleic acid 11.48g 1.676g 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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +10366.7%
Contains more OtherOther +173.6%
Contains more FatsFats +274.8%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -93.3%
Contains more Poly. FatPolyunsaturated fat +671.9%
~equal in Monounsaturated fat ~6.332g

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.