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Crackers vs. Walnut oil — In-Depth Nutrition Comparison

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What are the differences between crackers and walnut oil?

  • The amount of iron, vitamin K, phosphorus, vitamin B2, vitamin B1, vitamin B3, folate, and vitamin E in crackers is higher than in walnut oil.
  • Crackers' daily need coverage for iron is 50% more.
  • Walnut oil has less sodium.
  • Walnut oil has a lower glycemic index (0) than crackers (63).

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

Infographic

Crackers vs Walnut oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
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 0% 0% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Contains more Vitamin EVitamin E +657.5%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +362%
Contains more FolateFolate +∞%
Contains more CholineCholine +2300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +278.4%

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
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
Contains less Sat. FatSaturated fat -38.9%
Contains more Mono. FatMonounsaturated fat +247.9%
Contains more Poly. FatPolyunsaturated fat +381.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crackers Walnut oil DV% diff.
Polyunsaturated fat 13.137g 63.3g 334%
Fats 26.43g 100g 113%
Iron 4.03mg 0mg 50%
Vitamin K 69.3µg 15µg 45%
Monounsaturated fat 6.553g 22.8g 41%
Phosphorus 248mg 0mg 35%
Vitamin B2 0.456mg 0mg 35%
Vitamin B1 0.416mg 0mg 35%
Sodium 726mg 0mg 32%
Vitamin B3 4.352mg 0mg 27%
Folate 92µg 0µg 23%
Manganese 0.491mg 21%
Carbs 61.3g 0g 20%
Starch 49.69g 20%
Calories 510kcal 884kcal 19%
Vitamin E 3.03mg 0.4mg 18%
Saturated fat 5.562g 9.1g 16%
Protein 6.64g 0g 13%
Selenium 6.7µg 0µg 12%
Calcium 120mg 0mg 12%
Copper 0.104mg 0mg 12%
Fiber 2.3g 0g 9%
Vitamin B5 0.417mg 0mg 8%
Vitamin B6 0.063mg 0mg 5%
Zinc 0.49mg 0mg 4%
Magnesium 18mg 0mg 4%
Potassium 118mg 0mg 3%
Choline 9.6mg 0.4mg 2%
Net carbs 59g 0g N/A
Sugar 8.18g 0g N/A
Trans fat 1.076g N/A
Tryptophan 0.084mg 0mg 0%
Threonine 0.193mg 0mg 0%
Isoleucine 0.246mg 0mg 0%
Leucine 0.471mg 0mg 0%
Lysine 0.103mg 0mg 0%
Methionine 0.112mg 0mg 0%
Phenylalanine 0.331mg 0mg 0%
Valine 0.294mg 0mg 0%
Histidine 0.145mg 0mg 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 Walnut oil
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
4%
Walnut oil
Minerals Daily Need Coverage Score
56%
Crackers
0%
Walnut oil

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 726mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 63)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $2.4)
Which food is lower in Saturated fat?
Crackers
Crackers is lower in Saturated fat (difference - 3.538g)
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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.