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  6. Saltine cracker (includes oyster, soda, soup) vs. Coconut oil

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

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A recap on differences between saltine cracker (includes oyster, soda, soup) and coconut oil

  • Saltine cracker (includes oyster, soda, soup) is higher than coconut oil in iron, vitamin B1, vitamin B3, vitamin B2, folate, manganese, vitamin K, and selenium.
  • Coconut oil covers your daily saturated fat needs 404% more than saltine cracker (includes oyster, soda, soup).
  • The amount of sodium in coconut oil is lower.
  • The glycemic index of coconut oil is lower.

Food varieties used in this article are Crackers, saltines (includes oyster, soda, soup) and Oil, coconut.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1800%
Contains more PotassiumPotassium +∞%
Contains more IronIron +11040%
Contains more CopperCopper +∞%
Contains more ZincZinc +3350%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +945.5%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4133.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +5466.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Coconut oil DV% diff.
Saturated fat 1.653g 82.475g 367%
Fats 8.64g 99.06g 139%
Iron 5.57mg 0.05mg 69%
Vitamin B1 0.702mg 0mg 59%
Sodium 941mg 0mg 41%
Vitamin B3 6.442mg 0mg 40%
Vitamin B2 0.487mg 0mg 37%
Folate 134µg 0µg 34%
Manganese 0.686mg 0mg 30%
Starch 67.83g 28%
Carbs 74.05g 0g 25%
Calories 418kcal 892kcal 24%
Polyunsaturated fat 4.835g 1.702g 21%
Vitamin K 25.4µg 0.6µg 21%
Protein 9.46g 0g 19%
Selenium 10.3µg 0µg 19%
Copper 0.139mg 0mg 15%
Phosphorus 102mg 0mg 15%
Vitamin B5 0.536mg 0mg 11%
Monounsaturated fat 1.986g 6.332g 11%
Fiber 2.8g 0g 11%
Vitamin B6 0.086mg 0mg 7%
Vitamin E 1.15mg 0.11mg 7%
Zinc 0.69mg 0.02mg 6%
Magnesium 23mg 0mg 5%
Vitamin B12 0.09µg 0µg 4%
Potassium 152mg 0mg 4%
Choline 16.7mg 0.3mg 3%
Calcium 19mg 1mg 2%
Net carbs 71.25g 0g N/A
Sugar 1.29g 0g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.167g 0.028g N/A
Tryptophan 0.116mg 0mg 0%
Threonine 0.268mg 0mg 0%
Isoleucine 0.333mg 0mg 0%
Leucine 0.652mg 0mg 0%
Lysine 0.172mg 0mg 0%
Methionine 0.147mg 0mg 0%
Phenylalanine 0.45mg 0mg 0%
Valine 0.399mg 0mg 0%
Histidine 0.197mg 0mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g 0.019g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0g N/A
Omega-6 - Gamma-linoleic acid 0.018g 0g N/A
Omega-6 - Eicosadienoic acid 0.003g 0g N/A
Omega-6 - Linoleic acid 4.25g 1.676g N/A

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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16733.3%
Contains more OtherOther +207.7%
Contains more FatsFats +1046.5%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -98%
Contains more Poly. FatPolyunsaturated fat +184.1%
Contains more Mono. FatMonounsaturated fat +218.8%

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.