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  6. Cracker vs. Oat

Cracker vs. Oat — In-Depth Nutrition Comparison

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What are the differences between Cracker and Oat?

  • Cracker is higher in Vitamin B2, however, Oat is richer in Manganese, Copper, Phosphorus, Magnesium, Fiber, Zinc, and Vitamin B1.
  • Oat's daily need coverage for Manganese is 192% more.
  • Oat contains 363 times less Sodium than Cracker. Cracker contains 726mg of Sodium, while Oat contains 2mg.

We used Crackers, standard snack-type, regular and Oats types in this article.

Infographic

Cracker vs Oat 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
2
:
8
Oat
Oat
Contains more Calcium +122.2%
Contains more Iron +17.1%
Contains more Magnesium +883.3%
Contains more Phosphorus +110.9%
Contains more Potassium +263.6%
Contains less Sodium -99.7%
Contains more Zinc +710.2%
Contains more Copper +501.9%
Contains more Manganese +901.2%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +122.2%
Contains more Iron +17.1%
Contains more Magnesium +883.3%
Contains more Phosphorus +110.9%
Contains more Potassium +263.6%
Contains less Sodium -99.7%
Contains more Zinc +710.2%
Contains more Copper +501.9%
Contains more Manganese +901.2%

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
5
:
3
Oat
Oat
Contains more Vitamin B2 +228.1%
Contains more Vitamin B3 +352.9%
Contains more Folate +64.3%
Contains more Vitamin B1 +83.4%
Contains more Vitamin B5 +223.5%
Contains more Vitamin B6 +88.9%
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%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin B2 +228.1%
Contains more Vitamin B3 +352.9%
Contains more Folate +64.3%
Contains more Vitamin B1 +83.4%
Contains more Vitamin B5 +223.5%
Contains more Vitamin B6 +88.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cracker
Cracker
2
:
3
Oat
Oat
Contains more Fats +283%
Contains more Other +44.8%
Contains more Protein +154.4%
Contains more Water +161.8%
Equal in Carbs - 66.27
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
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Fats +283%
Contains more Other +44.8%
Contains more Protein +154.4%
Contains more Water +161.8%
Equal in Carbs - 66.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cracker
Cracker
2
:
1
Oat
Oat
Contains more Monounsaturated Fat +200.9%
Contains more Polyunsaturated fat +418.2%
Contains less Saturated Fat -78.1%
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains more Monounsaturated Fat +200.9%
Contains more Polyunsaturated fat +418.2%
Contains less Saturated Fat -78.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cracker Oat Opinion
Net carbs 59g 55.67g Cracker
Protein 6.64g 16.89g Oat
Fats 26.43g 6.9g Cracker
Carbs 61.3g 66.27g Oat
Calories 510kcal 389kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 8.18g Oat
Fiber 2.3g 10.6g Oat
Calcium 120mg 54mg Cracker
Iron 4.03mg 4.72mg Oat
Magnesium 18mg 177mg Oat
Phosphorus 248mg 523mg Oat
Potassium 118mg 429mg Oat
Sodium 726mg 2mg Oat
Zinc 0.49mg 3.97mg Oat
Copper 0.104mg 0.626mg Oat
Manganese 0.491mg 4.916mg Oat
Selenium 6.7µg Cracker
Vitamin E 3.03mg Cracker
Vitamin B1 0.416mg 0.763mg Oat
Vitamin B2 0.456mg 0.139mg Cracker
Vitamin B3 4.352mg 0.961mg Cracker
Vitamin B5 0.417mg 1.349mg Oat
Vitamin B6 0.063mg 0.119mg Oat
Folate 92µg 56µg Cracker
Vitamin K 69.3µg Cracker
Tryptophan 0.084mg 0.234mg Oat
Threonine 0.193mg 0.575mg Oat
Isoleucine 0.246mg 0.694mg Oat
Leucine 0.471mg 1.284mg Oat
Lysine 0.103mg 0.701mg Oat
Methionine 0.112mg 0.312mg Oat
Phenylalanine 0.331mg 0.895mg Oat
Valine 0.294mg 0.937mg Oat
Histidine 0.145mg 0.405mg Oat
Trans Fat 1.076g Oat
Saturated Fat 5.562g 1.217g Oat
Monounsaturated Fat 6.553g 2.178g Cracker
Polyunsaturated fat 13.137g 2.535g 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 Oat
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
33%
Oat
Minerals Daily Need Coverage Score
56%
Cracker
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 724mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 4.345g)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 4)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.8)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
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. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.