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Saltine cracker (includes oyster, soda, soup) vs. Coconut — In-Depth Nutrition Comparison

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Important differences between saltine cracker (includes oyster, soda, soup) and coconut

  • Saltine cracker (includes oyster, soda, soup) has more vitamin B1, iron, vitamin B3, vitamin B2, and folate; however, coconut has more manganese, copper, and fiber.
  • Coconut's daily need coverage for saturated fat is 140% more.
  • Saltine cracker (includes oyster, soda, soup) has 47 times more sodium than coconut. Saltine cracker (includes oyster, soda, soup) has 941mg of sodium, while coconut has 20mg.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index than coconut.

The food varieties used in the comparison are Crackers, saltines (includes oyster, soda, soup) and Nuts, coconut meat, raw.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +35.7%
Contains more IronIron +129.2%
Contains more MagnesiumMagnesium +39.1%
Contains more PotassiumPotassium +134.2%
Contains more CopperCopper +212.9%
Contains more ZincZinc +59.4%
Contains more PhosphorusPhosphorus +10.8%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +118.7%
~equal in Selenium ~10.1µg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +379.2%
Contains more Vitamin B1Vitamin B1 +963.6%
Contains more Vitamin B2Vitamin B2 +2335%
Contains more Vitamin B3Vitamin B3 +1093%
Contains more Vitamin B5Vitamin B5 +78.7%
Contains more Vitamin B6Vitamin B6 +59.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +12600%
Contains more FolateFolate +415.4%
Contains more CholineCholine +38%
Contains more Vitamin CVitamin C +∞%
~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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +184.1%
Contains more CarbsCarbs +386.2%
Contains more OtherOther +191.7%
Contains more FatsFats +287.6%
Contains more WaterWater +830.5%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +39.4%
Contains more Poly. FatPolyunsaturated fat +1221%

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) Coconut
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Coconut DV% diff.
Saturated fat 1.653g 29.698g 127%
Vitamin B1 0.702mg 0.066mg 53%
Sodium 941mg 20mg 40%
Iron 5.57mg 2.43mg 39%
Fats 8.64g 33.49g 38%
Vitamin B3 6.442mg 0.54mg 37%
Vitamin B2 0.487mg 0.02mg 36%
Manganese 0.686mg 1.5mg 35%
Copper 0.139mg 0.435mg 33%
Polyunsaturated fat 4.835g 0.366g 30%
Starch 67.83g 28%
Folate 134µg 26µg 27%
Fiber 2.8g 9g 25%
Vitamin K 25.4µg 0.2µg 21%
Carbs 74.05g 15.23g 20%
Protein 9.46g 3.33g 12%
Potassium 152mg 356mg 6%
Vitamin E 1.15mg 0.24mg 6%
Vitamin B5 0.536mg 0.3mg 5%
Zinc 0.69mg 1.1mg 4%
Vitamin B12 0.09µg 0µg 4%
Vitamin C 0mg 3.3mg 4%
Calories 418kcal 354kcal 3%
Vitamin B6 0.086mg 0.054mg 2%
Phosphorus 102mg 113mg 2%
Magnesium 23mg 32mg 2%
Calcium 19mg 14mg 1%
Choline 16.7mg 12.1mg 1%
Monounsaturated fat 1.986g 1.425g 1%
Net carbs 71.25g 6.23g N/A
Sugar 1.29g 6.23g N/A
Vitamin A 1µg 0µg 0%
Selenium 10.3µg 10.1µg 0%
Trans fat 0.167g N/A
Tryptophan 0.116mg 0.039mg 0%
Threonine 0.268mg 0.121mg 0%
Isoleucine 0.333mg 0.131mg 0%
Leucine 0.652mg 0.247mg 0%
Lysine 0.172mg 0.147mg 0%
Methionine 0.147mg 0.062mg 0%
Phenylalanine 0.45mg 0.169mg 0%
Valine 0.399mg 0.202mg 0%
Histidine 0.197mg 0.077mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g 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) Coconut
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)
8%
Coconut
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 4.94g)
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 - 28.045g)
Which food is cheaper?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is cheaper (difference - $0.2)
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 921mg)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 15)
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.

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.