Crackers vs. Mango — In-Depth Nutrition Comparison
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A recap on differences between crackers and mango
- Crackers are higher in vitamin K, iron, phosphorus, vitamin B1, vitamin B2, and vitamin B3, yet mango is higher in vitamin C and vitamin A.
- Crackers cover your daily vitamin K needs 54% more than mango.
- Crackers contain 726 times more sodium than mango. While crackers contain 726mg of sodium, mango contains only 1mg.
- The glycemic index of mango is lower.
Food varieties used in this article are Crackers, standard snack-type, regular and Mangos, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +80% |
| Contains more CalciumCalcium | +990.9% |
| Contains more IronIron | +2418.8% |
| Contains more ZincZinc | +444.4% |
| Contains more PhosphorusPhosphorus | +1671.4% |
| Contains more ManganeseManganese | +679.4% |
| Contains more SeleniumSelenium | +1016.7% |
| Contains more PotassiumPotassium | +42.4% |
| Contains less SodiumSodium | -99.9% |
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.
| Contains more Vitamin EVitamin E | +236.7% |
| Contains more Vitamin B1Vitamin B1 | +1385.7% |
| Contains more Vitamin B2Vitamin B2 | +1100% |
| Contains more Vitamin B3Vitamin B3 | +550.5% |
| Contains more Vitamin B5Vitamin B5 | +111.7% |
| Contains more Vitamin KVitamin K | +1550% |
| Contains more FolateFolate | +114% |
| Contains more CholineCholine | +26.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +88.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 13.137g | 0.071g | 87% |
| Vitamin K | 69.3µg | 4.2µg | 54% |
| Iron | 4.03mg | 0.16mg | 48% |
| Fats | 26.43g | 0.38g | 40% |
| Vitamin C | 0mg | 36.4mg | 40% |
| Phosphorus | 248mg | 14mg | 33% |
| Vitamin B2 | 0.456mg | 0.038mg | 32% |
| Vitamin B1 | 0.416mg | 0.028mg | 32% |
| Sodium | 726mg | 1mg | 32% |
| Saturated fat | 5.562g | 0.092g | 25% |
| Calories | 510kcal | 60kcal | 23% |
| Vitamin B3 | 4.352mg | 0.669mg | 23% |
| Starch | 49.69g | 20% | |
| Manganese | 0.491mg | 0.063mg | 19% |
| Monounsaturated fat | 6.553g | 0.14g | 16% |
| Carbs | 61.3g | 14.98g | 15% |
| Vitamin E | 3.03mg | 0.9mg | 14% |
| Protein | 6.64g | 0.82g | 12% |
| Folate | 92µg | 43µg | 12% |
| Calcium | 120mg | 11mg | 11% |
| Selenium | 6.7µg | 0.6µg | 11% |
| Vitamin A | 0µg | 54µg | 6% |
| Fructose | 0.29g | 4.68g | 5% |
| Zinc | 0.49mg | 0.09mg | 4% |
| Vitamin B5 | 0.417mg | 0.197mg | 4% |
| Vitamin B6 | 0.063mg | 0.119mg | 4% |
| Fiber | 2.3g | 1.6g | 3% |
| Magnesium | 18mg | 10mg | 2% |
| Copper | 0.104mg | 0.111mg | 1% |
| Potassium | 118mg | 168mg | 1% |
| Net carbs | 59g | 13.38g | N/A |
| Sugar | 8.18g | 13.66g | N/A |
| Trans fat | 1.076g | 0g | N/A |
| Choline | 9.6mg | 7.6mg | 0% |
| Tryptophan | 0.084mg | 0.013mg | 0% |
| Threonine | 0.193mg | 0.031mg | 0% |
| Isoleucine | 0.246mg | 0.029mg | 0% |
| Leucine | 0.471mg | 0.05mg | 0% |
| Lysine | 0.103mg | 0.066mg | 0% |
| Methionine | 0.112mg | 0.008mg | 0% |
| Phenylalanine | 0.331mg | 0.027mg | 0% |
| Valine | 0.294mg | 0.042mg | 0% |
| Histidine | 0.145mg | 0.019mg | 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
| Contains more ProteinProtein | +709.8% |
| Contains more FatsFats | +6855.3% |
| Contains more CarbsCarbs | +309.2% |
| Contains more OtherOther | +591.7% |
| Contains more WaterWater | +2558% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4580.7% |
| Contains more Poly. FatPolyunsaturated fat | +18402.8% |
| Contains less Sat. FatSaturated fat | -98.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +327.7% |
| Contains more FructoseFructose | +1513.8% |
~equal in
Sucrose
~6.97g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
