Crackers vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Oil, corn is higher in more vitamins & minerals
Calories (kcal)
Crackers 489
Oil —
Protein (g)
Crackers 10.9
Oil —
Carbs (g)
Crackers 59.4
Oil —
Fat (g)
Crackers 22.7
Oil —
Fiber (g)
Crackers 2.30
Oil —
Quick answers
Which is more nutrient-dense?
Oil, corn scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Crackers | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 489 kcal | — | |
| Macronutrients | |||
| Water | 3.55 g | — | |
| Protein | 10.9 g | — | |
| Total lipid (fat) | 22.7 g | — | |
| Carbohydrate, by difference | 59.4 g | — | |
| Fiber, total dietary | 2.30 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.29 g | 13.4 g | -61% |
| Fatty acids, total monounsaturated | 5.74 g | 27.7 g | -79% |
| Fatty acids, total trans | 0.542 g | — | |
| Cholesterol | 3.00 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.562 mg | — | |
| Riboflavin (Vitamin B2) | 0.338 mg | — | |
| Niacin (Vitamin B3) | 6.11 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.472 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.170 mg | — | |
| Biotin (Vitamin B7) | 152 ug | — | |
| Folate, total (Vitamin B9) | 127 ug | — | |
| Choline, total | 8.70 mg | — | |
| Vitamin B-12 — Cobalamin | 0.340 ug | — | |
| Vitamin A, RAE | 17.0 ug | — | |
| Carotene, beta | 63.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 2.19 mg | 22.6 mg | -90% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 136 mg | — | |
| Iron, Fe | 4.88 mg | — | |
| Magnesium, Mg | 25.0 mg | — | |
| Phosphorus, P | 200 mg | — | |
| Potassium, K | 156 mg | — | |
| Sodium, Na | 973 mg | — | |
| Zinc, Zn | 1.19 mg | — | |
| Copper, Cu | 0.125 mg | — | |
| Manganese, Mn | 0.562 mg | — | |
| Selenium, Se | 13.5 ug | — | |
| Other Nutrients | |||
| Energy | 2044 kj | — | |
| Total fat (NLEA) | — | 94.0 g | |
| Ash | 3.36 g | — | |
| Total Sugars | 4.53 g | — | |
| Sucrose | 0 g | — | |
| Glucose | 0.300 g | — | |
| Fructose | 0.370 g | — | |
| Lactose | 0 g | — | |
| Maltose | 3.84 g | — | |
| Galactose | 0 g | — | |
| Starch | 52.6 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 25.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 241 ug | — | |
| Betaine | 39.7 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 11.0 ug | — | |
| Beta-carotene (Provitamin A) | 17.0 ug | — | |
| Vitamin A, IU | 156 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 34.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.400 mg | 1.10 mg | -64% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 10.5 mg | 60.9 mg | -83% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 3.44 mg | 2.78 mg | +24% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.390 mg | 1.49 mg | -74% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 1.07 mg | 4.40 mg | -76% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.420 mg | 1.60 mg | -74% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.130 mg | 0 mg | |
| Vitamin D (D2 + D3 — total) | 1.00 IU | — | |
| Vitamin K1 — Phylloquinone | 9.40 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.020 g | — | |
| SFA 6:0 (Caproic acid) | 0.013 g | — | |
| SFA 8:0 (Caprylic acid) | 0.010 g | — | |
| SFA 10:0 (Capric acid) | 0.023 g | — | |
| SFA 12:0 (Lauric acid) | 0.031 g | — | |
| SFA 14:0 (Myristic acid) | 0.126 g | 0.034 g | +271% |
| SFA 15:0 (Pentadecanoic acid) | 0.014 g | 0.008 g | +75% |
| SFA 16:0 (Palmitic acid) | 3.47 g | 11.1 g | -69% |
| SFA 17:0 (Margaric acid) | 0.026 g | 0.061 g | -57% |
| SFA 18:0 (Stearic acid) | 1.41 g | 1.58 g | -11% |
| SFA 20:0 (Arachidic acid) | 0.067 g | 0.349 g | -81% |
| SFA 21:0 | — | 0.004 g | |
| SFA 22:0 (Behenic acid) | 0.058 g | 0.112 g | -48% |
| SFA 24:0 (Lignoceric acid) | 0.023 g | 0.154 g | -85% |
| MUFA 14:1 (Myristoleic acid) | 0.008 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.036 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.033 g | 0.091 g | -64% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.69 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.24 g | 27.2 g | -81% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 20:1 c | — | 0.365 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.007 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.004 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.005 g | — | |
| Fatty acids, total polyunsaturated | 10.1 g | 52.9 g | -81% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 9.36 g | — | |
| PUFA 18:2 c | — | 51.9 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 9.25 g | 51.9 g | -82% |
| PUFA 18:2 CLAs | 0.017 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.716 g | — | |
| PUFA 18:3 c | — | 1.04 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.715 g | 1.04 g | -31% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.007 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.001 g | — | |
| PUFA 20:3 c | — | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.001 g | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.003 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.001 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.003 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.001 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.451 g | — | |
| TFA 16:1 t | 0.003 g | — | |
| TFA 18:1 t | 0.445 g | — | |
| TFA 22:1 t | 0.003 g | — | |
| TFA 18:2 t not further defined | 0.091 g | — | |
| Fatty acids, total trans-polyenoic | 0.091 g | — | |
| Stigmasterol | — | 55.3 mg | |
| Campesterol | — | 153 mg | |
| Brassicasterol | — | 0.414 mg | |
| Beta-sitosterol | — | 538 mg | |
| Campestanol | — | 12.9 mg | |
| Beta-sitostanol | — | 30.4 mg | |
| Delta-5-avenasterol | — | 25.9 mg | |
| Phytosterols, other | — | 17.8 mg | |
| Tryptophan (EAA) | 0.129 g | — | |
| Threonine (EAA) | 0.295 g | — | |
| Isoleucine (EAA, BCAA) | 0.424 g | — | |
| Leucine (EAA, BCAA) | 0.744 g | — | |
| Lysine (EAA) | 0.418 g | — | |
| Methionine (EAA) | 0.194 g | — | |
| Cystine (conditionally essential) | 0.168 g | — | |
| Phenylalanine (EAA) | 0.490 g | — | |
| Tyrosine (conditionally essential) | 0.340 g | — | |
| Valine (EAA, BCAA) | 0.478 g | — | |
| Arginine (conditionally essential) | 0.386 g | — | |
| Histidine (EAA) | 0.245 g | — | |
| Alanine | 0.304 g | — | |
| Aspartic acid | 0.480 g | — | |
| Glutamic acid | 3.03 g | — | |
| Glycine (conditionally essential) | 0.302 g | — | |
| Proline (conditionally essential) | 1.11 g | — | |
| Serine | 0.521 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 10.5 mcg | — | |
| Fluoride | |||
| Mean mcg/100g ** | — | 1.000 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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