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Crackers vs. Mixed nuts — In-Depth Nutrition Comparison

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What are the main differences between crackers and mixed nuts?

  • Crackers are richer in vitamin K, while mixed nuts are higher in copper, manganese, magnesium, selenium, vitamin E, phosphorus, zinc, and vitamin B6.
  • Mixed nuts' daily need coverage for copper is 89% higher.
  • Mixed nuts have 145 times less sodium than crackers. Crackers have 726mg of sodium, while mixed nuts have 5mg.
  • Crackers have a higher glycemic index (63) than mixed nuts (24).

We used Crackers, standard snack-type, regular and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types in this comparison.

Infographic

Crackers vs Mixed nuts 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.
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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more IronIron +54.4%
Contains more MagnesiumMagnesium +1172.2%
Contains more PotassiumPotassium +435.6%
Contains more CopperCopper +772.1%
Contains more ZincZinc +585.7%
Contains more PhosphorusPhosphorus +83.9%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +315.5%
Contains more SeleniumSelenium +406%
~equal in Calcium ~117mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin B1Vitamin B1 +120.1%
Contains more Vitamin B2Vitamin B2 +132.7%
Contains more Vitamin KVitamin K +1115.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +158.1%
Contains more Vitamin B3Vitamin B3 +77.1%
Contains more Vitamin B5Vitamin B5 +173.4%
Contains more Vitamin B6Vitamin B6 +458.7%
Contains more CholineCholine +441.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +191.2%
Contains more WaterWater +51%
Contains more ProteinProtein +201.8%
Contains more FatsFats +104.1%
Contains more OtherOther +15.7%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -36.1%
Contains more Mono. FatMonounsaturated fat +334.7%
Contains more Poly. FatPolyunsaturated fat +11.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +1083.1%
Contains more SucroseSucrose +67.5%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crackers Mixed nuts DV% diff.
Copper 0.104mg 0.907mg 89%
Manganese 0.491mg 2.04mg 67%
Monounsaturated fat 6.553g 28.488g 55%
Vitamin K 69.3µg 5.7µg 53%
Magnesium 18mg 229mg 50%
Selenium 6.7µg 33.9µg 49%
Fats 26.43g 53.95g 42%
Vitamin E 3.03mg 7.82mg 32%
Sodium 726mg 5mg 31%
Phosphorus 248mg 456mg 30%
Protein 6.64g 20.04g 27%
Zinc 0.49mg 3.36mg 26%
Vitamin B6 0.063mg 0.352mg 22%
Vitamin B3 4.352mg 7.709mg 21%
Vitamin B2 0.456mg 0.196mg 20%
Fiber 2.3g 7g 19%
Starch 49.69g 4.2g 19%
Vitamin B1 0.416mg 0.189mg 19%
Iron 4.03mg 2.61mg 18%
Potassium 118mg 632mg 15%
Saturated fat 5.562g 8.711g 14%
Vitamin B5 0.417mg 1.14mg 14%
Carbs 61.3g 21.05g 13%
Polyunsaturated fat 13.137g 14.612g 10%
Choline 9.6mg 52mg 8%
Calories 510kcal 607kcal 5%
Folate 92µg 83µg 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 59g 14.05g N/A
Calcium 120mg 117mg 0%
Sugar 8.18g 4.15g N/A
Trans fat 1.076g 0.055g N/A
Tryptophan 0.084mg 0.22mg 0%
Threonine 0.193mg 0.703mg 0%
Isoleucine 0.246mg 0.826mg 0%
Leucine 0.471mg 1.656mg 0%
Lysine 0.103mg 0.782mg 0%
Methionine 0.112mg 0.283mg 0%
Phenylalanine 0.331mg 1.182mg 0%
Valine 0.294mg 1.001mg 0%
Histidine 0.145mg 0.572mg 0%
Fructose 0.29g 0g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 1.485g 0.082g N/A
Omega-6 - Gamma-linoleic acid 0.062g 0g N/A
Omega-6 - Eicosadienoic acid 0.009g 0.013g N/A
Omega-6 - Linoleic acid 11.48g 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
49%
Crackers
50%
Mixed nuts
Minerals Daily Need Coverage Score
56%
Crackers
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 4.03g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 721mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is lower in Saturated fat?
Crackers
Crackers is lower in Saturated fat (difference - 3.149g)
Which food is cheaper?
Crackers
Crackers is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.