Crackers vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Oil, corn is higher in more vitamins & minerals
Calories (kcal)
Crackers 510
Oil —
Protein (g)
Crackers 6.64
Oil —
Carbs (g)
Crackers 61.3
Oil —
Fat (g)
Crackers 26.4
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 | 510 kcal | — | |
| Macronutrients | |||
| Water | 3.14 g | — | |
| Protein | 6.64 g | — | |
| Total lipid (fat) | 26.4 g | — | |
| Carbohydrate, by difference | 61.3 g | — | |
| Fiber, total dietary | 2.30 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.56 g | 13.4 g | -58% |
| Fatty acids, total monounsaturated | 6.55 g | 27.7 g | -76% |
| Fatty acids, total trans | 1.08 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.416 mg | — | |
| Riboflavin (Vitamin B2) | 0.456 mg | — | |
| Niacin (Vitamin B3) | 4.35 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.417 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.063 mg | — | |
| Biotin (Vitamin B7) | 92.0 ug | — | |
| Folate, total (Vitamin B9) | 84.0 ug | — | |
| Choline, total | 9.60 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 3.03 mg | 22.6 mg | -87% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 120 mg | — | |
| Iron, Fe | 4.03 mg | — | |
| Magnesium, Mg | 18.0 mg | — | |
| Phosphorus, P | 248 mg | — | |
| Potassium, K | 118 mg | — | |
| Sodium, Na | 726 mg | — | |
| Zinc, Zn | 0.490 mg | — | |
| Copper, Cu | 0.104 mg | — | |
| Manganese, Mn | 0.491 mg | — | |
| Selenium, Se | 6.70 ug | — | |
| Other Nutrients | |||
| Energy | 2132 kj | — | |
| Total fat (NLEA) | — | 94.0 g | |
| Ash | 2.49 g | — | |
| Total Sugars | 8.18 g | — | |
| Sucrose | 6.95 g | — | |
| Glucose | 0.470 g | — | |
| Fructose | 0.290 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.480 g | — | |
| Galactose | 0 g | — | |
| Starch | 49.7 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 150 ug | — | |
| Betaine | 48.0 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 12.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.430 mg | 1.10 mg | -61% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 14.4 mg | 60.9 mg | -76% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 5.20 mg | 2.78 mg | +87% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.080 mg | 1.49 mg | -95% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 1.11 mg | 4.40 mg | -75% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 1.60 mg | -100% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 69.3 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 4.50 ug | — | |
| SFA 4:0 (Butyric acid) | 0.008 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.004 g | — | |
| SFA 10:0 (Capric acid) | 0.009 g | — | |
| SFA 12:0 (Lauric acid) | 0.005 g | — | |
| SFA 14:0 (Myristic acid) | 0.047 g | 0.034 g | +38% |
| SFA 15:0 (Pentadecanoic acid) | 0.006 g | 0.008 g | -25% |
| SFA 16:0 (Palmitic acid) | 3.17 g | 11.1 g | -71% |
| SFA 17:0 (Margaric acid) | 0.029 g | 0.061 g | -52% |
| SFA 18:0 (Stearic acid) | 2.10 g | 1.58 g | +33% |
| SFA 20:0 (Arachidic acid) | 0.081 g | 0.349 g | -77% |
| SFA 21:0 | — | 0.004 g | |
| SFA 22:0 (Behenic acid) | 0.076 g | 0.112 g | -32% |
| SFA 24:0 (Lignoceric acid) | 0.029 g | 0.154 g | -81% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.024 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.020 g | 0.091 g | -78% |
| MUFA 17:1 (Heptadecenoic acid) | 0.012 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.40 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.41 g | 27.2 g | -80% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.106 g | — | |
| MUFA 20:1 c | — | 0.365 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.010 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.005 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.002 g | — | |
| Fatty acids, total polyunsaturated | 13.1 g | 52.9 g | -75% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 11.6 g | — | |
| PUFA 18:2 c | — | 51.9 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 11.5 g | 51.9 g | -78% |
| PUFA 18:2 CLAs | 0.017 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.55 g | — | |
| PUFA 18:3 c | — | 1.04 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 1.49 g | 1.04 g | +43% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.062 g | — | |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.009 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) | 0.010 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 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 | 1.00 g | — | |
| TFA 16:1 t | 0.004 g | — | |
| TFA 18:1 t | 0.993 g | — | |
| TFA 22:1 t | 0.005 g | — | |
| TFA 18:2 t not further defined | 0.074 g | — | |
| Fatty acids, total trans-polyenoic | 0.074 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) | 0.084 g | — | |
| Threonine (EAA) | 0.193 g | — | |
| Isoleucine (EAA, BCAA) | 0.246 g | — | |
| Leucine (EAA, BCAA) | 0.471 g | — | |
| Lysine (EAA) | 0.103 g | — | |
| Methionine (EAA) | 0.112 g | — | |
| Cystine (conditionally essential) | 0.172 g | — | |
| Phenylalanine (EAA) | 0.331 g | — | |
| Tyrosine (conditionally essential) | 0.157 g | — | |
| Valine (EAA, BCAA) | 0.294 g | — | |
| Arginine (conditionally essential) | 0.252 g | — | |
| Histidine (EAA) | 0.145 g | — | |
| Alanine | 0.225 g | — | |
| Aspartic acid | 0.306 g | — | |
| Glutamic acid | 2.30 g | — | |
| Glycine (conditionally essential) | 0.252 g | — | |
| Proline (conditionally essential) | 0.748 g | — | |
| Serine | 0.316 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 3.90 mg | — | |
| Choline from phosphatidylcholine | 1.70 mg | — | |
| Choline from phosphocholine | 0 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 8.20 mg | — | |
| Total Choline | 14.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0.300 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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