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Oats vs. Cream cracker — In-Depth Nutrition Comparison

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How are oats and cream cracker different?

  • Oats are higher in manganese, phosphorus, copper, vitamin B1, magnesium, fiber, and zinc; however, cream cracker is richer in iron and vitamin B3.
  • Daily need coverage for manganese for oats is 180% higher.
  • Oats contain 7 times more magnesium than cream cracker. While oats contain 177mg of magnesium, cream cracker contains only 25mg.
  • Oats have less sodium.

Oats and Crackers, cream, GAMESA SABROSAS are the varieties used in this article.

Infographic

Oats vs Cream cracker 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.
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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%
Contains more MagnesiumMagnesium +608%
Contains more CalciumCalcium +107.7%
Contains more PotassiumPotassium +232.6%
Contains more CopperCopper +464%
Contains more ZincZinc +501.5%
Contains more PhosphorusPhosphorus +433.7%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +531.9%
Contains more IronIron +56.4%

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.
Oats
3
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 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 0% 0% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin B1Vitamin B1 +156%
Contains more Vitamin B5Vitamin B5 +192%
Contains more Vitamin B6Vitamin B6 +83.1%
Contains more Vitamin B2Vitamin B2 +72.7%
Contains more Vitamin B3Vitamin B3 +428.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.1%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
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
Contains more ProteinProtein +140.9%
Contains more WaterWater +84.7%
Contains more FatsFats +195.2%
Contains more OtherOther +110.5%
~equal in Carbs ~64.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -77.3%
Contains more Mono. FatMonounsaturated fat +387.8%
~equal in Polyunsaturated fat ~2.45g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oats Cream cracker DV% diff.
Manganese 4.916mg 0.778mg 180%
Phosphorus 523mg 98mg 61%
Copper 0.626mg 0.111mg 57%
Sodium 2mg 1148mg 50%
Vitamin B1 0.763mg 0.298mg 39%
Magnesium 177mg 25mg 36%
Fiber 10.6g 2.4g 33%
Iron 4.72mg 7.38mg 33%
Zinc 3.97mg 0.66mg 30%
Vitamin B3 0.961mg 5.08mg 26%
Folate 56µg 149µg 23%
Starch 51.87g 21%
Monounsaturated fat 2.178g 10.625g 21%
Fats 6.9g 20.37g 21%
Protein 16.89g 7.01g 20%
Vitamin B12 0µg 0.46µg 19%
Saturated fat 1.217g 5.362g 19%
Vitamin B5 1.349mg 0.462mg 18%
Selenium 9.5µg 17%
Vitamin K 17.9µg 15%
Vitamin E 1.59mg 11%
Potassium 429mg 129mg 9%
Vitamin B2 0.139mg 0.24mg 8%
Calories 389kcal 484kcal 5%
Vitamin B6 0.119mg 0.065mg 4%
Calcium 54mg 26mg 3%
Fructose 0.95g 1%
Carbs 66.27g 64.55g 1%
Polyunsaturated fat 2.535g 2.45g 1%
Net carbs 55.67g 62.15g N/A
Sugar 9.37g N/A
Trans fat 3.969g N/A
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 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
Oats Cream cracker
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
30%
Oats
40%
Cream cracker
Minerals Daily Need Coverage Score
154%
Oats
71%
Cream cracker

Comparison summary

Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 9.37g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 1146mg)
Which food is lower in Saturated fat?
Oats
Oats is lower in Saturated fat (difference - 4.145g)
Which food is lower in glycemic index?
Oats
Oats is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
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 - $0.6)
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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.