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Cream cracker vs. Avocado — In-Depth Nutrition Comparison

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How are cream cracker and avocadoes different?

  • Cream cracker is richer in iron, manganese, vitamin B3, vitamin B1, vitamin B12, folate, and selenium, while avocadoes are higher in vitamin B5 and fiber.
  • Cream cracker covers your daily need for iron, 85% more than avocadoes.
  • Avocadoes are lower in sodium.
  • Cream cracker has a higher glycemic index (65) than avocadoes (40).

Crackers, cream, GAMESA SABROSAS and Avocados, raw, all commercial varieties types were used in this article.

Infographic

Cream cracker vs Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +116.7%
Contains more IronIron +1241.8%
Contains more PhosphorusPhosphorus +88.5%
Contains more ManganeseManganese +447.9%
Contains more SeleniumSelenium +2275%
Contains more MagnesiumMagnesium +16%
Contains more PotassiumPotassium +276%
Contains more CopperCopper +71.2%
Contains less SodiumSodium -99.4%
~equal in Zinc ~0.64mg

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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin B1Vitamin B1 +344.8%
Contains more Vitamin B2Vitamin B2 +84.6%
Contains more Vitamin B3Vitamin B3 +192.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +84%
Contains more Vitamin EVitamin E +30.2%
Contains more Vitamin B5Vitamin B5 +200.6%
Contains more Vitamin B6Vitamin B6 +295.4%
Contains more Vitamin KVitamin K +17.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +250.5%
Contains more FatsFats +38.9%
Contains more CarbsCarbs +656.7%
Contains more OtherOther +129.1%
Contains more WaterWater +1545.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains more Poly. FatPolyunsaturated fat +34.9%
Contains less Sat. FatSaturated fat -60.4%
~equal in Monounsaturated fat ~9.799g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
85% 10% 2%
Starch: 51.87 g
Sucrose: 6.22 g
Glucose: 0.92 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 1.27 g
Galactose: 0 g
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +47054.5%
Contains more SucroseSucrose +10266.7%
Contains more GlucoseGlucose +148.6%
Contains more FructoseFructose +691.7%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cream cracker Avocado DV% diff.
Iron 7.38mg 0.55mg 85%
Sodium 1148mg 7mg 50%
Manganese 0.778mg 0.142mg 28%
Vitamin B3 5.08mg 1.738mg 21%
Starch 51.87g 0.11g 21%
Vitamin B12 0.46µg 0µg 19%
Vitamin B5 0.462mg 1.389mg 19%
Carbs 64.55g 8.53g 19%
Vitamin B1 0.298mg 0.067mg 19%
Folate 149µg 81µg 17%
Selenium 9.5µg 0.4µg 17%
Fiber 2.4g 6.7g 17%
Calories 484kcal 160kcal 16%
Vitamin B6 0.065mg 0.257mg 15%
Saturated fat 5.362g 2.126g 15%
Vitamin C 10mg 11%
Protein 7.01g 2g 10%
Potassium 129mg 485mg 10%
Copper 0.111mg 0.19mg 9%
Fats 20.37g 14.66g 9%
Vitamin B2 0.24mg 0.13mg 8%
Phosphorus 98mg 52mg 7%
Polyunsaturated fat 2.45g 1.816g 4%
Vitamin K 17.9µg 21µg 3%
Choline 14.2mg 3%
Vitamin E 1.59mg 2.07mg 3%
Monounsaturated fat 10.625g 9.799g 2%
Magnesium 25mg 29mg 1%
Calcium 26mg 12mg 1%
Fructose 0.95g 0.12g 1%
Vitamin A 7µg 1%
Net carbs 62.15g 1.83g N/A
Sugar 9.37g 0.66g N/A
Zinc 0.66mg 0.64mg 0%
Trans fat 3.969g 0g N/A
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Omega-3 - ALA 0.045g 0.111g N/A
Omega-6 - Gamma-linoleic acid 0g 0.015g N/A
Omega-6 - Linoleic acid 1.542g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream cracker Avocado
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
40%
Cream cracker
32%
Avocado
Minerals Daily Need Coverage Score
71%
Cream cracker
21%
Avocado

Comparison summary

Which food is lower in Cholesterol?
Cream cracker
Cream cracker is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cream cracker
Cream cracker is cheaper (difference - $0.8)
Which food is richer in minerals?
Cream cracker
Cream cracker is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 8.71g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 1141mg)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 3.236g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 25)
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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.