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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

Saltine cracker (includes oyster, soda, soup) vs Avocado 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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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%
~equal in Zinc ~0.64mg

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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
2% 15% 9% 73%
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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
15% 71% 13%
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
98%
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
14% 8% 49% 16% 13%
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.
Saltine cracker (includes oyster, soda, soup) Avocado
Rich in minerals ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Avocado 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?

ok
ok
is better in case of low diet
Saltine cracker (includes oyster, soda, soup) Avocado
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Saltine cracker (includes oyster, soda, soup)
32%
Avocado
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
21%
Avocado

Comparison summary

Which food is richer in minerals?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in minerals
Which food is lower in Saturated fat?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Saturated fat (difference - 0.473g)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 0.63g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 934mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 34)
Which food is cheaper?
Avocado
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.

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.