Crackers vs. Potato — In-Depth Nutrition Comparison
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Summary of differences between crackers and potatoes
- Crackers have more vitamin K, iron, vitamin B2, vitamin B1, phosphorus, vitamin E, and vitamin B3; however, potatoes are higher in vitamin B6.
- Crackers cover your daily need for vitamin K, 56% more than potatoes.
- Crackers have 164 times more saturated fat than potatoes. While crackers have 5.562g of saturated fat, potatoes have only 0.034g.
- The glycemic index of potatoes is higher.
These are the specific foods used in this comparison Crackers, standard snack-type, regular and Potatoes, baked, flesh, and skin, without salt.
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 CalciumCalcium | +700% |
| Contains more IronIron | +273.1% |
| Contains more ZincZinc | +36.1% |
| Contains more PhosphorusPhosphorus | +254.3% |
| Contains more ManganeseManganese | +124.2% |
| Contains more SeleniumSelenium | +1575% |
| Contains more MagnesiumMagnesium | +55.6% |
| Contains more PotassiumPotassium | +353.4% |
| Contains more CopperCopper | +13.5% |
| Contains less SodiumSodium | -98.6% |
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 | +7475% |
| Contains more Vitamin B1Vitamin B1 | +550% |
| Contains more Vitamin B2Vitamin B2 | +850% |
| Contains more Vitamin B3Vitamin B3 | +208.7% |
| Contains more Vitamin KVitamin K | +3365% |
| Contains more FolateFolate | +228.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +393.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 13.137g | 0.057g | 87% |
| Vitamin K | 69.3µg | 2µg | 56% |
| Fats | 26.43g | 0.13g | 40% |
| Iron | 4.03mg | 1.08mg | 37% |
| Sodium | 726mg | 10mg | 31% |
| Vitamin B2 | 0.456mg | 0.048mg | 31% |
| Vitamin B1 | 0.416mg | 0.064mg | 29% |
| Phosphorus | 248mg | 70mg | 25% |
| Saturated fat | 5.562g | 0.034g | 25% |
| Calories | 510kcal | 93kcal | 21% |
| Vitamin E | 3.03mg | 0.04mg | 20% |
| Vitamin B6 | 0.063mg | 0.311mg | 19% |
| Vitamin B3 | 4.352mg | 1.41mg | 18% |
| Folate | 92µg | 28µg | 16% |
| Monounsaturated fat | 6.553g | 0.003g | 16% |
| Carbs | 61.3g | 21.15g | 13% |
| Starch | 49.69g | 17.27g | 13% |
| Potassium | 118mg | 535mg | 12% |
| Manganese | 0.491mg | 0.219mg | 12% |
| Vitamin C | 0mg | 9.6mg | 11% |
| Calcium | 120mg | 15mg | 11% |
| Selenium | 6.7µg | 0.4µg | 11% |
| Protein | 6.64g | 2.5g | 8% |
| Magnesium | 18mg | 28mg | 2% |
| Copper | 0.104mg | 0.118mg | 2% |
| Zinc | 0.49mg | 0.36mg | 1% |
| Vitamin B5 | 0.417mg | 0.376mg | 1% |
| Choline | 9.6mg | 14.8mg | 1% |
| Net carbs | 59g | 18.95g | N/A |
| Sugar | 8.18g | 1.18g | N/A |
| Fiber | 2.3g | 2.2g | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 1.076g | 0g | N/A |
| Tryptophan | 0.084mg | 0.025mg | 0% |
| Threonine | 0.193mg | 0.081mg | 0% |
| Isoleucine | 0.246mg | 0.08mg | 0% |
| Leucine | 0.471mg | 0.119mg | 0% |
| Lysine | 0.103mg | 0.13mg | 0% |
| Methionine | 0.112mg | 0.038mg | 0% |
| Phenylalanine | 0.331mg | 0.099mg | 0% |
| Valine | 0.294mg | 0.125mg | 0% |
| Histidine | 0.145mg | 0.042mg | 0% |
| Fructose | 0.29g | 0.34g | 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 | +165.6% |
| Contains more FatsFats | +20230.8% |
| Contains more CarbsCarbs | +189.8% |
| Contains more OtherOther | +87.2% |
| Contains more WaterWater | +2285% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +218333.3% |
| Contains more Poly. FatPolyunsaturated fat | +22947.4% |
| Contains less Sat. FatSaturated fat | -99.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +187.7% |
| Contains more SucroseSucrose | +1637.5% |
| Contains more MaltoseMaltose | +∞% |
| Contains more FructoseFructose | +17.2% |
~equal in
Glucose
~0.44g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
