Oatmeal vs. Crackers — In-Depth Nutrition Comparison
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Important differences between oatmeal and crackers
- Oatmeal has more iron and vitamin B6; however, crackers have more vitamin K, phosphorus, vitamin E, vitamin B2, vitamin B1, and folate.
- Crackers' daily need coverage for vitamin K is 57% more.
- Oatmeal has 5 times more vitamin B6 than crackers. Oatmeal has 0.29mg of vitamin B6, while crackers have 0.063mg.
- Oatmeal is lower in sodium.
- Oatmeal has a higher glycemic index than crackers.
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.
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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 MagnesiumMagnesium | +44.4% |
| Contains more IronIron | +47.9% |
| Contains more ZincZinc | +26.5% |
| Contains less SodiumSodium | -93.3% |
| Contains more ManganeseManganese | +13.6% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +93.4% |
| Contains more CopperCopper | +57.6% |
| Contains more PhosphorusPhosphorus | +222.1% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +360.3% |
| Contains more Vitamin EVitamin E | +4228.6% |
| Contains more Vitamin B1Vitamin B1 | +60% |
| Contains more Vitamin B2Vitamin B2 | +112.1% |
| Contains more Vitamin B3Vitamin B3 | +43.9% |
| Contains more Vitamin B5Vitamin B5 | +31.5% |
| Contains more Vitamin KVitamin K | +17225% |
| Contains more FolateFolate | +109.1% |
| Contains more CholineCholine | +104.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2576.1% |
| Contains more ProteinProtein | +180.2% |
| Contains more FatsFats | +1843.4% |
| Contains more CarbsCarbs | +425.3% |
| Contains more OtherOther | +336.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.9% |
| Contains more Mono. FatMonounsaturated fat | +1576% |
| Contains more Poly. FatPolyunsaturated fat | +2983.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +379.2% |
| Contains more SucroseSucrose | +2296.6% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.426g | 13.137g | 85% |
| Vitamin K | 0.4µg | 69.3µg | 57% |
| Fats | 1.36g | 26.43g | 39% |
| Sodium | 49mg | 726mg | 29% |
| Iron | 5.96mg | 4.03mg | 24% |
| Phosphorus | 77mg | 248mg | 24% |
| Saturated fat | 0.226g | 5.562g | 24% |
| Calories | 68kcal | 510kcal | 22% |
| Vitamin E | 0.07mg | 3.03mg | 20% |
| Vitamin B2 | 0.215mg | 0.456mg | 19% |
| Vitamin B6 | 0.29mg | 0.063mg | 17% |
| Carbs | 11.67g | 61.3g | 17% |
| Starch | 10.37g | 49.69g | 16% |
| Monounsaturated fat | 0.391g | 6.553g | 15% |
| Vitamin A | 130µg | 0µg | 14% |
| Vitamin B1 | 0.26mg | 0.416mg | 13% |
| Folate | 44µg | 92µg | 12% |
| Protein | 2.37g | 6.64g | 9% |
| Vitamin B3 | 3.025mg | 4.352mg | 8% |
| Calcium | 80mg | 120mg | 4% |
| Copper | 0.066mg | 0.104mg | 4% |
| Selenium | 5µg | 6.7µg | 3% |
| Manganese | 0.558mg | 0.491mg | 3% |
| Vitamin B5 | 0.317mg | 0.417mg | 2% |
| Fiber | 1.7g | 2.3g | 2% |
| Potassium | 61mg | 118mg | 2% |
| Magnesium | 26mg | 18mg | 2% |
| Zinc | 0.62mg | 0.49mg | 1% |
| Choline | 4.7mg | 9.6mg | 1% |
| Net carbs | 9.97g | 59g | N/A |
| Sugar | 0.46g | 8.18g | N/A |
| Trans fat | 0.003g | 1.076g | N/A |
| Tryptophan | 0.04mg | 0.084mg | 0% |
| Threonine | 0.083mg | 0.193mg | 0% |
| Isoleucine | 0.105mg | 0.246mg | 0% |
| Leucine | 0.2mg | 0.471mg | 0% |
| Lysine | 0.135mg | 0.103mg | 0% |
| Methionine | 0.04mg | 0.112mg | 0% |
| Phenylalanine | 0.13mg | 0.331mg | 0% |
| Valine | 0.151mg | 0.294mg | 0% |
| Histidine | 0.057mg | 0.145mg | 0% |
| Fructose | 0g | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
26%
49%
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?
Crackers is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Crackers is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.