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Seed vs. Cracker — In-Depth Nutrition Comparison

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A recap on differences between Seed and Cracker

  • Seed is higher than Cracker in Fiber, Manganese, Copper, Selenium, Phosphorus, Magnesium, Calcium, Iron, and Zinc.
  • Seed covers your daily Fiber needs 128% more than Cracker.
  • Seed contains 19 times more Magnesium than Cracker. While Seed contains 335mg of Magnesium, Cracker contains only 18mg.
  • The amount of Sodium in Seed is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Crackers, standard snack-type, regular.

Infographic

Seed vs 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.
Seed
Seed
10
:
0
Cracker
Cracker
Contains more Calcium +425.8%
Contains more Iron +91.6%
Contains more Magnesium +1761.1%
Contains more Phosphorus +246.8%
Contains more Potassium +244.9%
Contains less Sodium -97.8%
Contains more Zinc +834.7%
Contains more Copper +788.5%
Contains more Manganese +454.6%
Contains more Selenium +723.9%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Contains more Calcium +425.8%
Contains more Iron +91.6%
Contains more Magnesium +1761.1%
Contains more Phosphorus +246.8%
Contains more Potassium +244.9%
Contains less Sodium -97.8%
Contains more Zinc +834.7%
Contains more Copper +788.5%
Contains more Manganese +454.6%
Contains more Selenium +723.9%

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.
Seed
Seed
4
:
7
Cracker
Cracker
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +49%
Contains more Vitamin B3 +102.9%
Contains more Vitamin E +506%
Contains more Vitamin B2 +168.2%
Contains more Folate +87.8%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +49%
Contains more Vitamin B3 +102.9%
Contains more Vitamin E +506%
Contains more Vitamin B2 +168.2%
Contains more Folate +87.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Cracker
Cracker
Contains more Protein +149.1%
Contains more Fats +16.3%
Contains more Water +84.7%
Contains more Other +92.8%
Contains more Carbs +45.5%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Cracker
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more Protein +149.1%
Contains more Fats +16.3%
Contains more Water +84.7%
Contains more Other +92.8%
Contains more Carbs +45.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Cracker
Cracker
Contains less Saturated Fat -40.1%
Contains more Polyunsaturated fat +80.1%
Contains more Monounsaturated Fat +183.8%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Contains less Saturated Fat -40.1%
Contains more Polyunsaturated fat +80.1%
Contains more Monounsaturated Fat +183.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Cracker Opinion
Net carbs 7.72g 59g Cracker
Protein 16.54g 6.64g Seed
Fats 30.74g 26.43g Seed
Carbs 42.12g 61.3g Cracker
Calories 486kcal 510kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 8.18g Seed
Fiber 34.4g 2.3g Seed
Calcium 631mg 120mg Seed
Iron 7.72mg 4.03mg Seed
Magnesium 335mg 18mg Seed
Phosphorus 860mg 248mg Seed
Potassium 407mg 118mg Seed
Sodium 16mg 726mg Seed
Zinc 4.58mg 0.49mg Seed
Copper 0.924mg 0.104mg Seed
Manganese 2.723mg 0.491mg Seed
Selenium 55.2µg 6.7µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 3.03mg Cracker
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.416mg Seed
Vitamin B2 0.17mg 0.456mg Cracker
Vitamin B3 8.83mg 4.352mg Seed
Vitamin B5 0.417mg Cracker
Vitamin B6 0.063mg Cracker
Folate 49µg 92µg Cracker
Vitamin K 69.3µg Cracker
Tryptophan 0.436mg 0.084mg Seed
Threonine 0.709mg 0.193mg Seed
Isoleucine 0.801mg 0.246mg Seed
Leucine 1.371mg 0.471mg Seed
Lysine 0.97mg 0.103mg Seed
Methionine 0.588mg 0.112mg Seed
Phenylalanine 1.016mg 0.331mg Seed
Valine 0.95mg 0.294mg Seed
Histidine 0.531mg 0.145mg Seed
Trans Fat 0.14g 1.076g Seed
Saturated Fat 3.33g 5.562g Seed
Monounsaturated Fat 2.309g 6.553g Cracker
Polyunsaturated fat 23.665g 13.137g Seed
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 5.835g 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 17.83g 1.485g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Seed
53%
Cracker
Minerals Daily Need Coverage Score
221%
Seed
56%
Cracker

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 710mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 2.232g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 48)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.4)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.