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  6. Crackers vs. Orange juice

Crackers vs. Orange juice — In-Depth Nutrition Comparison

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A recap on differences between crackers and orange juice

  • Crackers are higher in vitamin K, iron, phosphorus, vitamin B2, vitamin B1, vitamin B3, and manganese, yet orange juice is higher in vitamin C.
  • Crackers cover your daily vitamin K needs 58% more than orange juice.
  • Crackers contain 726 times more sodium than orange juice. While crackers contain 726mg of sodium, orange juice contains only 1mg.
  • The glycemic index of orange juice is lower.

Food varieties used in this article are Crackers, standard snack-type, regular and Orange juice, raw.

Infographic

Crackers vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +990.9%
Contains more IronIron +1915%
Contains more CopperCopper +136.4%
Contains more ZincZinc +880%
Contains more PhosphorusPhosphorus +1358.8%
Contains more ManganeseManganese +3407.1%
Contains more SeleniumSelenium +6600%
Contains more PotassiumPotassium +69.5%
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.
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +7475%
Contains more Vitamin B1Vitamin B1 +362.2%
Contains more Vitamin B2Vitamin B2 +1420%
Contains more Vitamin B3Vitamin B3 +988%
Contains more Vitamin B5Vitamin B5 +119.5%
Contains more Vitamin B6Vitamin B6 +57.5%
Contains more Vitamin KVitamin K +69200%
Contains more FolateFolate +206.7%
Contains more CholineCholine +54.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +848.6%
Contains more FatsFats +13115%
Contains more CarbsCarbs +489.4%
Contains more OtherOther +522.5%
Contains more WaterWater +2712.1%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +18102.8%
Contains more Poly. FatPolyunsaturated fat +32742.5%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crackers Orange juice DV% diff.
Polyunsaturated fat 13.137g 0.04g 87%
Vitamin K 69.3µg 0.1µg 58%
Vitamin C 0mg 50mg 56%
Iron 4.03mg 0.2mg 48%
Fats 26.43g 0.2g 40%
Phosphorus 248mg 17mg 33%
Vitamin B2 0.456mg 0.03mg 33%
Sodium 726mg 1mg 32%
Vitamin B1 0.416mg 0.09mg 27%
Vitamin B3 4.352mg 0.4mg 25%
Saturated fat 5.562g 0.024g 25%
Calories 510kcal 45kcal 23%
Manganese 0.491mg 0.014mg 21%
Vitamin E 3.03mg 0.04mg 20%
Starch 49.69g 20%
Carbs 61.3g 10.4g 17%
Monounsaturated fat 6.553g 0.036g 16%
Folate 92µg 30µg 16%
Selenium 6.7µg 0.1µg 12%
Protein 6.64g 0.7g 12%
Calcium 120mg 11mg 11%
Fiber 2.3g 0.2g 8%
Copper 0.104mg 0.044mg 7%
Vitamin B5 0.417mg 0.19mg 5%
Zinc 0.49mg 0.05mg 4%
Potassium 118mg 200mg 2%
Vitamin B6 0.063mg 0.04mg 2%
Magnesium 18mg 11mg 2%
Choline 9.6mg 6.2mg 1%
Vitamin A 0µg 10µg 1%
Net carbs 59g 10.2g N/A
Sugar 8.18g 8.4g N/A
Trans fat 1.076g 0g N/A
Tryptophan 0.084mg 0.002mg 0%
Threonine 0.193mg 0.008mg 0%
Isoleucine 0.246mg 0.008mg 0%
Leucine 0.471mg 0.013mg 0%
Lysine 0.103mg 0.009mg 0%
Methionine 0.112mg 0.003mg 0%
Phenylalanine 0.331mg 0.009mg 0%
Valine 0.294mg 0.011mg 0%
Histidine 0.145mg 0.003mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers Orange juice
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
20%
Orange juice
Minerals Daily Need Coverage Score
56%
Crackers
6%
Orange juice

Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 725mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 5.538g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 13)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $2.4)
Which food is lower in Sugar?
Crackers
Crackers is lower in Sugar (difference - 0.22g)
Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
Which food is richer in vitamins?
Crackers
Crackers is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.