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  6. Cracker vs. Orange

Cracker vs. Orange — In-Depth Nutrition Comparison

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How are Cracker and Orange different?

  • Cracker is higher in Vitamin K, Iron, Phosphorus, Vitamin B2, Vitamin B1, Vitamin B3, and Manganese, however, Orange is richer in Vitamin C.
  • Daily need coverage for Vitamin C from Orange is 59% higher.
  • Orange has less Sodium.

Crackers, standard snack-type, regular and Oranges, raw, all commercial varieties are the varieties used in this article.

Infographic

Cracker vs Orange 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
8
:
2
Orange
Orange
Contains more Calcium +200%
Contains more Iron +3930%
Contains more Magnesium +80%
Contains more Phosphorus +1671.4%
Contains more Zinc +600%
Contains more Copper +131.1%
Contains more Manganese +1864%
Contains more Selenium +1240%
Contains more Potassium +53.4%
Contains less Sodium -100%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Calcium +200%
Contains more Iron +3930%
Contains more Magnesium +80%
Contains more Phosphorus +1671.4%
Contains more Zinc +600%
Contains more Copper +131.1%
Contains more Manganese +1864%
Contains more Selenium +1240%
Contains more Potassium +53.4%
Contains less Sodium -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.
Cracker
Cracker
8
:
2
Orange
Orange
Contains more Vitamin E +1583.3%
Contains more Vitamin B1 +378.2%
Contains more Vitamin B2 +1040%
Contains more Vitamin B3 +1443.3%
Contains more Vitamin B5 +66.8%
Contains more Folate +206.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B6 - 0.06
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%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin E +1583.3%
Contains more Vitamin B1 +378.2%
Contains more Vitamin B2 +1040%
Contains more Vitamin B3 +1443.3%
Contains more Vitamin B5 +66.8%
Contains more Folate +206.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B6 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cracker
Cracker
4
:
1
Orange
Orange
Contains more Protein +606.4%
Contains more Fats +21925%
Contains more Carbs +421.7%
Contains more Other +465.9%
Contains more Water +2662.7%
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
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +606.4%
Contains more Fats +21925%
Contains more Carbs +421.7%
Contains more Other +465.9%
Contains more Water +2662.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cracker
Cracker
2
:
1
Orange
Orange
Contains more Monounsaturated Fat +28391.3%
Contains more Polyunsaturated fat +52448%
Contains less Saturated Fat -99.7%
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +28391.3%
Contains more Polyunsaturated fat +52448%
Contains less Saturated Fat -99.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cracker Orange
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 Cracker Orange Opinion
Net carbs 59g 9.35g Cracker
Protein 6.64g 0.94g Cracker
Fats 26.43g 0.12g Cracker
Carbs 61.3g 11.75g Cracker
Calories 510kcal 47kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 8.18g 9.35g Cracker
Fiber 2.3g 2.4g Orange
Calcium 120mg 40mg Cracker
Iron 4.03mg 0.1mg Cracker
Magnesium 18mg 10mg Cracker
Phosphorus 248mg 14mg Cracker
Potassium 118mg 181mg Orange
Sodium 726mg 0mg Orange
Zinc 0.49mg 0.07mg Cracker
Copper 0.104mg 0.045mg Cracker
Manganese 0.491mg 0.025mg Cracker
Selenium 6.7µg 0.5µg Cracker
Vitamin A 0IU 225IU Orange
Vitamin A RAE 0µg 11µg Orange
Vitamin E 3.03mg 0.18mg Cracker
Vitamin C 0mg 53.2mg Orange
Vitamin B1 0.416mg 0.087mg Cracker
Vitamin B2 0.456mg 0.04mg Cracker
Vitamin B3 4.352mg 0.282mg Cracker
Vitamin B5 0.417mg 0.25mg Cracker
Vitamin B6 0.063mg 0.06mg Cracker
Folate 92µg 30µg Cracker
Vitamin K 69.3µg 0µg Cracker
Tryptophan 0.084mg 0.009mg Cracker
Threonine 0.193mg 0.015mg Cracker
Isoleucine 0.246mg 0.025mg Cracker
Leucine 0.471mg 0.023mg Cracker
Lysine 0.103mg 0.047mg Cracker
Methionine 0.112mg 0.02mg Cracker
Phenylalanine 0.331mg 0.031mg Cracker
Valine 0.294mg 0.04mg Cracker
Histidine 0.145mg 0.018mg Cracker
Trans Fat 1.076g 0g Orange
Saturated Fat 5.562g 0.015g Orange
Monounsaturated Fat 6.553g 0.023g Cracker
Polyunsaturated fat 13.137g 0.025g 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 Orange
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
24%
Orange
Minerals Daily Need Coverage Score
56%
Cracker
7%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 726mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 5.547g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 18)
Which food is cheaper?
Orange
Orange is cheaper (difference - $2)
Which food is lower in Sugar?
Cracker
Cracker is lower in Sugar (difference - 1.17g)
Which food is richer in minerals?
Cracker
Cracker is relatively richer in minerals
Which food is richer in vitamins?
Cracker
Cracker 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. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.