Oatmeal vs. Cracker — In-Depth Nutrition Comparison

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Important differences between Oatmeal and Cracker

Oatmeal has more Iron, Vitamin B6, and Vitamin A RAE, however, Cracker has more Vitamin K, Phosphorus, Vitamin E , Vitamin B2, and Vitamin B1.
Cracker's daily need coverage for Vitamin K is 57% more.
Oatmeal is lower in Sodium.

The food varieties used in the comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Crackers, standard snack-type, regular.

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.

Oatmeal

Cracker

Contains more Iron +47.9%

Contains more Magnesium +44.4%

Contains less Sodium -93.3%

Contains more Zinc +26.5%

Contains more Manganese +13.6%

Contains more Calcium +50%

Contains more Phosphorus +222.1%

Contains more Potassium +93.4%

Contains more Copper +57.6%

Contains more Selenium +34%

Oatmeal

Cracker

Contains more Iron +47.9%

Contains more Magnesium +44.4%

Contains less Sodium -93.3%

Contains more Zinc +26.5%

Contains more Manganese +13.6%

Contains more Calcium +50%

Contains more Phosphorus +222.1%

Contains more Potassium +93.4%

Contains more Copper +57.6%

Contains more Selenium +34%

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.

Oatmeal

Cracker

Contains more Vitamin A +∞%

Contains more Vitamin B6 +360.3%

Contains more Vitamin E +4228.6%

Contains more Vitamin B1 +60%

Contains more Vitamin B2 +112.1%

Contains more Vitamin B3 +43.9%

Contains more Vitamin B5 +31.5%

Contains more Folate +109.1%

Contains more Vitamin K +17225%

Oatmeal

Cracker

Contains more Vitamin A +∞%

Contains more Vitamin B6 +360.3%

Contains more Vitamin E +4228.6%

Contains more Vitamin B1 +60%

Contains more Vitamin B2 +112.1%

Contains more Vitamin B3 +43.9%

Contains more Vitamin B5 +31.5%

Contains more Folate +109.1%

Contains more Vitamin K +17225%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Oatmeal

Cracker

Contains more Water +2576.1%

Contains more Protein +180.2%

Contains more Fats +1843.4%

Contains more Carbs +425.3%

Contains more Other +336.8%

Oatmeal

Protein: 2.37 g

Fats: 1.36 g

Carbs: 11.67 g

Water: 84.03 g

Other: 0.57 g

Cracker

Protein: 6.64 g

Fats: 26.43 g

Carbs: 61.3 g

Water: 3.14 g

Other: 2.49 g

Contains more Water +2576.1%

Contains more Protein +180.2%

Contains more Fats +1843.4%

Contains more Carbs +425.3%

Contains more Other +336.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Oatmeal

Cracker

Contains less Saturated Fat -95.9%

Contains more Monounsaturated Fat +1576%

Contains more Polyunsaturated fat +2983.8%

Oatmeal

Saturated Fat: 0.226 g

Monounsaturated Fat: 0.391 g

Polyunsaturated fat: 0.426 g

Cracker

Saturated Fat: 5.562 g

Monounsaturated Fat: 6.553 g

Polyunsaturated fat: 13.137 g

Contains less Saturated Fat -95.9%

Contains more Monounsaturated Fat +1576%

Contains more Polyunsaturated fat +2983.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Oatmeal

Cracker

Contains more Galactose +∞%

Contains more Starch +379.2%

Contains more Sucrose +2296.6%

Contains more Glucose +∞%

Contains more Fructose +∞%

Contains more Maltose +∞%

Oatmeal

Starch: 10.37 g

Sucrose: 0.29 g

Glucose: 0 g

Fructose: 0 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0.16 g

Cracker

Starch: 49.69 g

Sucrose: 6.95 g

Glucose: 0.47 g

Fructose: 0.29 g

Lactose: 0 g

Maltose: 0.48 g

Galactose: 0 g

Contains more Galactose +∞%

Contains more Starch +379.2%

Contains more Sucrose +2296.6%

Contains more Glucose +∞%

Contains more Fructose +∞%

Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Sodium
Lower in Saturated Fat
Lower in price
Lower in Glycemic Index
Rich in vitamins
Lower in Cholesterol	Equal
Rich in minerals	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	9.97g	59g
Protein	2.37g	6.64g
Fats	1.36g	26.43g
Carbs	11.67g	61.3g
Calories	68kcal	510kcal
Starch	10.37g	49.69g
Fructose	0g	0.29g
Sugar	0.46g	8.18g
Fiber	1.7g	2.3g
Calcium	80mg	120mg
Iron	5.96mg	4.03mg
Magnesium	26mg	18mg
Phosphorus	77mg	248mg
Potassium	61mg	118mg
Sodium	49mg	726mg
Zinc	0.62mg	0.49mg
Copper	0.066mg	0.104mg
Manganese	0.558mg	0.491mg
Selenium	5µg	6.7µg
Vitamin A	433IU	0IU
Vitamin A RAE	130µg	0µg
Vitamin E	0.07mg	3.03mg
Vitamin B1	0.26mg	0.416mg
Vitamin B2	0.215mg	0.456mg
Vitamin B3	3.025mg	4.352mg
Vitamin B5	0.317mg	0.417mg
Vitamin B6	0.29mg	0.063mg
Folate	44µg	92µg
Vitamin K	0.4µg	69.3µg
Tryptophan	0.04mg	0.084mg
Threonine	0.083mg	0.193mg
Isoleucine	0.105mg	0.246mg
Leucine	0.2mg	0.471mg
Lysine	0.135mg	0.103mg
Methionine	0.04mg	0.112mg
Phenylalanine	0.13mg	0.331mg
Valine	0.151mg	0.294mg
Histidine	0.057mg	0.145mg
Trans Fat	0.003g	1.076g
Saturated Fat	0.226g	5.562g
Monounsaturated Fat	0.391g	6.553g
Polyunsaturated fat	0.426g	13.137g
Omega-6 - Eicosadienoic acid		0.009g
Omega-6 - Linoleic acid		11.48g
Omega-6 - Gamma-linoleic acid		0.062g
Omega-3 - ALA		1.485g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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

27%

53%

Minerals Daily Need Coverage Score

45%

56%

Comparison summary

Which food is lower in Sugar?

Oatmeal is lower in Sugar (difference - 7.72g)

Which food contains less Sodium?

Oatmeal contains less Sodium (difference - 677mg)

Which food is lower in Saturated Fat?

Oatmeal is lower in Saturated Fat (difference - 5.336g)

Which food is cheaper?

Oatmeal is cheaper (difference - $2.4)

Which food is lower in glycemic index?

Cracker is lower in glycemic index (difference - 16)

Which food is richer in vitamins?

Cracker is relatively richer in vitamins

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Which food is richer in minerals?

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.

Oatmeal vs. Cracker — In-Depth Nutrition Comparison

Important differences between Oatmeal and Cracker

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References