Crackers vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Oil, corn is higher in more vitamins & minerals
Calories (kcal)
Crackers 484
Oil —
Protein (g)
Crackers 7.01
Oil —
Carbs (g)
Crackers 64.6
Oil —
Fat (g)
Crackers 20.4
Oil —
Fiber (g)
Crackers 2.40
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 | 484 kcal | — | |
| Macronutrients | |||
| Water | 4.45 g | — | |
| Protein | 7.01 g | — | |
| Total lipid (fat) | 20.4 g | — | |
| Carbohydrate, by difference | 64.6 g | — | |
| Fiber, total dietary | 2.40 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.36 g | 13.4 g | -60% |
| Fatty acids, total monounsaturated | 10.6 g | 27.7 g | -62% |
| Fatty acids, total trans | 3.97 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.298 mg | — | |
| Riboflavin (Vitamin B2) | 0.240 mg | — | |
| Niacin (Vitamin B3) | 5.08 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.462 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.065 mg | — | |
| Biotin (Vitamin B7) | 149 ug | — | |
| Folate, total (Vitamin B9) | 148 ug | — | |
| Vitamin B-12 — Cobalamin | 0.460 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.59 mg | 22.6 mg | -93% |
| Minerals | |||
| Calcium, Ca | 26.0 mg | — | |
| Iron, Fe | 7.38 mg | — | |
| Magnesium, Mg | 25.0 mg | — | |
| Phosphorus, P | 98.0 mg | — | |
| Potassium, K | 129 mg | — | |
| Sodium, Na | 1148 mg | — | |
| Zinc, Zn | 0.660 mg | — | |
| Copper, Cu | 0.111 mg | — | |
| Manganese, Mn | 0.778 mg | — | |
| Selenium, Se | 9.50 ug | — | |
| Other Nutrients | |||
| Energy | 2025 kj | — | |
| Total fat (NLEA) | — | 94.0 g | |
| Ash | 3.62 g | — | |
| Total Sugars | 9.37 g | — | |
| Sucrose | 6.22 g | — | |
| Glucose | 0.920 g | — | |
| Fructose | 0.950 g | — | |
| Lactose | 0 g | — | |
| Maltose | 1.27 g | — | |
| Galactose | 0 g | — | |
| Starch | 51.9 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 2.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 253 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.370 mg | 1.10 mg | -66% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 5.38 mg | 60.9 mg | -91% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 2.01 mg | 2.78 mg | -28% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.040 mg | 1.49 mg | -97% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 1.05 mg | 4.40 mg | -76% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.970 mg | 1.60 mg | -39% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.320 mg | 0 mg | |
| Vitamin K1 — Phylloquinone | 17.9 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 21.0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.006 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.014 g | — | |
| SFA 10:0 (Capric acid) | 0.012 g | — | |
| SFA 12:0 (Lauric acid) | 0.032 g | — | |
| SFA 14:0 (Myristic acid) | 0.082 g | 0.034 g | +141% |
| SFA 15:0 (Pentadecanoic acid) | 0.006 g | 0.008 g | -25% |
| SFA 16:0 (Palmitic acid) | 4.13 g | 11.1 g | -63% |
| SFA 17:0 (Margaric acid) | 0.020 g | 0.061 g | -67% |
| SFA 18:0 (Stearic acid) | 0.929 g | 1.58 g | -41% |
| SFA 20:0 (Arachidic acid) | 0.056 g | 0.349 g | -84% |
| SFA 21:0 | — | 0.004 g | |
| SFA 22:0 (Behenic acid) | 0.049 g | 0.112 g | -56% |
| SFA 24:0 (Lignoceric acid) | 0.021 g | 0.154 g | -86% |
| MUFA 14:1 (Myristoleic acid) | 0.002 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.020 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.019 g | 0.091 g | -79% |
| MUFA 17:1 (Heptadecenoic acid) | 0.007 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 10.6 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 7.35 g | 27.2 g | -73% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.036 g | — | |
| MUFA 20:1 c | — | 0.365 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.002 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.003 g | — | |
| Fatty acids, total polyunsaturated | 2.45 g | 52.9 g | -95% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.40 g | — | |
| PUFA 18:2 c | — | 51.9 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.54 g | 51.9 g | -97% |
| PUFA 18:2 CLAs | 0.102 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.045 g | — | |
| PUFA 18:3 c | — | 1.04 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.045 g | 1.04 g | -96% |
| 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 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 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 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.001 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.003 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 3.21 g | — | |
| TFA 16:1 t | 0.001 g | — | |
| TFA 18:1 t | 3.21 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.758 g | — | |
| Fatty acids, total trans-polyenoic | 0.758 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 | |
| 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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