Saltine cracker (includes oyster, soda, soup) vs. Avocado — In-Depth Nutrition Comparison
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A recap on differences between saltine cracker (includes oyster, soda, soup) and avocadoes
- Saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B1, vitamin B3, vitamin B2, manganese, selenium, and folate, yet avocadoes are higher in vitamin B5 and fiber.
- Saltine cracker (includes oyster, soda, soup) covers your daily iron needs 63% more than avocadoes.
- Saltine cracker (includes oyster, soda, soup) contains 134 times more sodium than avocadoes. While saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, avocadoes contain only 7mg.
- The glycemic index of avocadoes is lower.
Food varieties used in this article are Crackers, saltines (includes oyster, soda, soup) and Avocados, raw, all commercial varieties.
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.
| Contains more CalciumCalcium | +58.3% |
| Contains more IronIron | +912.7% |
| Contains more PhosphorusPhosphorus | +96.2% |
| Contains more ManganeseManganese | +383.1% |
| Contains more SeleniumSelenium | +2475% |
| Contains more MagnesiumMagnesium | +26.1% |
| Contains more PotassiumPotassium | +219.1% |
| Contains more CopperCopper | +36.7% |
| Contains less SodiumSodium | -99.3% |
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 B1Vitamin B1 | +947.8% |
| Contains more Vitamin B2Vitamin B2 | +274.6% |
| Contains more Vitamin B3Vitamin B3 | +270.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +21% |
| Contains more FolateFolate | +65.4% |
| Contains more CholineCholine | +17.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +600% |
| Contains more Vitamin EVitamin E | +80% |
| Contains more Vitamin B5Vitamin B5 | +159.1% |
| Contains more Vitamin B6Vitamin B6 | +198.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
| Contains more ProteinProtein | +373% |
| Contains more CarbsCarbs | +768.1% |
| Contains more OtherOther | +77.2% |
| Contains more FatsFats | +69.7% |
| Contains more WaterWater | +1350.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.653 g
Monounsaturated fat:
Mono. Fat
1.986 g
Polyunsaturated fat:
Poly. Fat
4.835 g
Saturated fat:
Sat. Fat
2.126 g
Monounsaturated fat:
Mono. Fat
9.799 g
Polyunsaturated fat:
Poly. Fat
1.816 g
| Contains less Sat. FatSaturated fat | -22.2% |
| Contains more Poly. FatPolyunsaturated fat | +166.2% |
| Contains more Mono. FatMonounsaturated fat | +393.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
67.83 g
Sucrose:
0 g
Glucose:
0.12 g
Fructose:
0.19 g
Lactose:
0 g
Maltose:
0.98 g
Galactose:
0 g
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 | +61563.6% |
| Contains more FructoseFructose | +58.3% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +208.3% |
| 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.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 5.57mg | 0.55mg | 63% |
| Vitamin B1 | 0.702mg | 0.067mg | 53% |
| Sodium | 941mg | 7mg | 41% |
| Vitamin B3 | 6.442mg | 1.738mg | 29% |
| Starch | 67.83g | 0.11g | 28% |
| Vitamin B2 | 0.487mg | 0.13mg | 27% |
| Manganese | 0.686mg | 0.142mg | 24% |
| Carbs | 74.05g | 8.53g | 22% |
| Polyunsaturated fat | 4.835g | 1.816g | 20% |
| Monounsaturated fat | 1.986g | 9.799g | 20% |
| Selenium | 10.3µg | 0.4µg | 18% |
| Vitamin B5 | 0.536mg | 1.389mg | 17% |
| Fiber | 2.8g | 6.7g | 16% |
| Protein | 9.46g | 2g | 15% |
| Folate | 134µg | 81µg | 13% |
| Vitamin B6 | 0.086mg | 0.257mg | 13% |
| Calories | 418kcal | 160kcal | 13% |
| Vitamin C | 0mg | 10mg | 11% |
| Potassium | 152mg | 485mg | 10% |
| Fats | 8.64g | 14.66g | 9% |
| Phosphorus | 102mg | 52mg | 7% |
| Vitamin E | 1.15mg | 2.07mg | 6% |
| Copper | 0.139mg | 0.19mg | 6% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin K | 25.4µg | 21µg | 4% |
| Saturated fat | 1.653g | 2.126g | 2% |
| Vitamin A | 1µg | 7µg | 1% |
| Magnesium | 23mg | 29mg | 1% |
| Calcium | 19mg | 12mg | 1% |
| Net carbs | 71.25g | 1.83g | N/A |
| Sugar | 1.29g | 0.66g | N/A |
| Zinc | 0.69mg | 0.64mg | 0% |
| Trans fat | 0.167g | 0g | N/A |
| Choline | 16.7mg | 14.2mg | 0% |
| Tryptophan | 0.116mg | 0.025mg | 0% |
| Threonine | 0.268mg | 0.073mg | 0% |
| Isoleucine | 0.333mg | 0.084mg | 0% |
| Leucine | 0.652mg | 0.143mg | 0% |
| Lysine | 0.172mg | 0.132mg | 0% |
| Methionine | 0.147mg | 0.038mg | 0% |
| Phenylalanine | 0.45mg | 0.097mg | 0% |
| Valine | 0.399mg | 0.107mg | 0% |
| Histidine | 0.197mg | 0.049mg | 0% |
| Fructose | 0.19g | 0.12g | 0% |
| Omega-3 - ALA | 0.535g | 0.111g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | 0.015g | N/A |
| Omega-6 - Eicosadienoic acid | 0.003g | 0g | N/A |
| Omega-6 - Linoleic acid | 4.25g | 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
51%
32%
Minerals Daily Need Coverage Score
62%
21%
Comparison summary
Which food is richer in minerals?
Saltine cracker (includes oyster, soda, soup) is relatively richer in minerals
Which food is lower in Saturated fat?
Saltine cracker (includes oyster, soda, soup) is lower in Saturated fat (difference - 0.473g)
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 0.63g)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 934mg)
Which food is lower in glycemic index?
Avocado is lower in glycemic index (difference - 34)
Which food is cheaper?
Avocado is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.