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Cream cracker vs. Coconut — In-Depth Nutrition Comparison

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A recap on differences between cream cracker and coconut

  • Cream cracker has more iron, folate, vitamin B3, vitamin B1, and vitamin B12; however, coconut is higher in copper, manganese, and fiber.
  • Coconut covers your daily saturated fat needs 122% more than cream cracker.
  • Coconut has less sodium.

Food varieties used in this article are Crackers, cream, GAMESA SABROSAS and Nuts, coconut meat, raw.

Infographic

Cream cracker vs Coconut 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 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +85.7%
Contains more IronIron +203.7%
Contains more MagnesiumMagnesium +28%
Contains more PotassiumPotassium +176%
Contains more CopperCopper +291.9%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +15.3%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +92.8%
~equal in Selenium ~10.1µg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin EVitamin E +562.5%
Contains more Vitamin B1Vitamin B1 +351.5%
Contains more Vitamin B2Vitamin B2 +1100%
Contains more Vitamin B3Vitamin B3 +840.7%
Contains more Vitamin B5Vitamin B5 +54%
Contains more Vitamin B6Vitamin B6 +20.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +8850%
Contains more FolateFolate +473.1%
~equal in Vitamin A ~0µg
~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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +110.5%
Contains more CarbsCarbs +323.8%
Contains more OtherOther +277.1%
Contains more FatsFats +64.4%
Contains more WaterWater +956%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -81.9%
Contains more Mono. FatMonounsaturated fat +645.6%
Contains more Poly. FatPolyunsaturated fat +569.4%

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 Coconut
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Cream cracker Coconut DV% diff.
Saturated fat 5.362g 29.698g 111%
Iron 7.38mg 2.43mg 62%
Sodium 1148mg 20mg 49%
Copper 0.111mg 0.435mg 36%
Folate 149µg 26µg 31%
Manganese 0.778mg 1.5mg 31%
Vitamin B3 5.08mg 0.54mg 28%
Fiber 2.4g 9g 26%
Monounsaturated fat 10.625g 1.425g 23%
Starch 51.87g 21%
Fats 20.37g 33.49g 20%
Vitamin B1 0.298mg 0.066mg 19%
Vitamin B12 0.46µg 0µg 19%
Vitamin B2 0.24mg 0.02mg 17%
Carbs 64.55g 15.23g 16%
Vitamin K 17.9µg 0.2µg 15%
Polyunsaturated fat 2.45g 0.366g 14%
Vitamin E 1.59mg 0.24mg 9%
Protein 7.01g 3.33g 7%
Calories 484kcal 354kcal 7%
Potassium 129mg 356mg 7%
Vitamin C 3.3mg 4%
Zinc 0.66mg 1.1mg 4%
Vitamin B5 0.462mg 0.3mg 3%
Choline 12.1mg 2%
Phosphorus 98mg 113mg 2%
Magnesium 25mg 32mg 2%
Fructose 0.95g 1%
Selenium 9.5µg 10.1µg 1%
Calcium 26mg 14mg 1%
Vitamin B6 0.065mg 0.054mg 1%
Net carbs 62.15g 6.23g N/A
Sugar 9.37g 6.23g N/A
Trans fat 3.969g N/A
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%
Omega-3 - ALA 0.045g 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 Coconut
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
8%
Coconut
Minerals Daily Need Coverage Score
71%
Cream cracker
63%
Coconut

Comparison summary

Which food is lower in Cholesterol?
Cream cracker
Cream cracker is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Cream cracker
Cream cracker is lower in Saturated fat (difference - 24.336g)
Which food is cheaper?
Cream cracker
Cream cracker is cheaper (difference - $2.6)
Which food is richer in vitamins?
Cream cracker
Cream cracker is relatively richer in vitamins
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 3.14g)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 1128mg)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.