Crackers vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Oil, corn is higher in more vitamins & minerals
Calories (kcal)
Crackers 455
Oil —
Protein (g)
Crackers 7.30
Oil —
Carbs (g)
Crackers 70.7
Oil —
Fat (g)
Crackers 16.4
Oil —
Fiber (g)
Crackers 6.90
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 | 455 kcal | — | |
| Macronutrients | |||
| Water | 2.75 g | — | |
| Protein | 7.30 g | — | |
| Total lipid (fat) | 16.4 g | — | |
| Carbohydrate, by difference | 70.7 g | — | |
| Fiber, total dietary | 6.90 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.21 g | 13.4 g | -76% |
| Fatty acids, total monounsaturated | 3.47 g | 27.7 g | -87% |
| Fatty acids, total trans | 0.034 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.284 mg | — | |
| Riboflavin (Vitamin B2) | 0.146 mg | — | |
| Niacin (Vitamin B3) | 4.02 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.577 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.244 mg | — | |
| Biotin (Vitamin B7) | 38.0 ug | — | |
| Folate, total (Vitamin B9) | 2.00 ug | — | |
| Choline, total | 27.2 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 4.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.55 mg | 22.6 mg | -93% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 92.0 mg | — | |
| Iron, Fe | 2.64 mg | — | |
| Magnesium, Mg | 72.0 mg | — | |
| Phosphorus, P | 302 mg | — | |
| Potassium, K | 283 mg | — | |
| Sodium, Na | 699 mg | — | |
| Zinc, Zn | 1.64 mg | — | |
| Copper, Cu | 0.274 mg | — | |
| Manganese, Mn | 1.55 mg | — | |
| Selenium, Se | 9.90 ug | — | |
| Other Nutrients | |||
| Energy | 1903 kj | — | |
| Total fat (NLEA) | — | 94.0 g | |
| Ash | 2.83 g | — | |
| Total Sugars | 15.5 g | — | |
| Sucrose | 11.9 g | — | |
| Glucose | 0.790 g | — | |
| Fructose | 0.420 g | — | |
| Lactose | 0 g | — | |
| Maltose | 2.42 g | — | |
| Galactose | 0 g | — | |
| Starch | 47.4 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 36.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 40.0 ug | — | |
| Betaine | 58.0 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 7.00 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 180 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.460 mg | 1.10 mg | -58% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 9.23 mg | 60.9 mg | -85% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 3.29 mg | 2.78 mg | +18% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.290 mg | 1.49 mg | -81% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 1.63 mg | 4.40 mg | -63% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.050 mg | 1.60 mg | -97% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 14.2 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0.005 g | — | |
| SFA 8:0 (Caprylic acid) | 0.058 g | — | |
| SFA 10:0 (Capric acid) | 0.047 g | — | |
| SFA 12:0 (Lauric acid) | 0.347 g | — | |
| SFA 14:0 (Myristic acid) | 0.150 g | 0.034 g | +341% |
| SFA 15:0 (Pentadecanoic acid) | 0.005 g | 0.008 g | -38% |
| SFA 16:0 (Palmitic acid) | 1.81 g | 11.1 g | -84% |
| SFA 17:0 (Margaric acid) | 0.015 g | 0.061 g | -75% |
| SFA 18:0 (Stearic acid) | 0.657 g | 1.58 g | -58% |
| SFA 20:0 (Arachidic acid) | 0.049 g | 0.349 g | -86% |
| SFA 21:0 | — | 0.004 g | |
| SFA 22:0 (Behenic acid) | 0.047 g | 0.112 g | -58% |
| SFA 24:0 (Lignoceric acid) | 0.020 g | 0.154 g | -87% |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.014 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.014 g | 0.091 g | -85% |
| MUFA 17:1 (Heptadecenoic acid) | 0.008 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.40 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.39 g | 27.2 g | -88% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.042 g | — | |
| MUFA 20:1 c | — | 0.365 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.003 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.003 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 8.47 g | 52.9 g | -84% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 7.47 g | — | |
| PUFA 18:2 c | — | 51.9 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 7.44 g | 51.9 g | -86% |
| PUFA 18:2 CLAs | 0.009 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.987 g | — | |
| PUFA 18:3 c | — | 1.04 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.956 g | 1.04 g | -8% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.031 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) | 0.006 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) | 0.006 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.001 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 | 0.011 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.011 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.023 g | — | |
| Fatty acids, total trans-polyenoic | 0.023 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) | 0.105 g | — | |
| Threonine (EAA) | 0.265 g | — | |
| Isoleucine (EAA, BCAA) | 0.306 g | — | |
| Leucine (EAA, BCAA) | 0.586 g | — | |
| Lysine (EAA) | 0.190 g | — | |
| Methionine (EAA) | 0.145 g | — | |
| Cystine (conditionally essential) | 0.185 g | — | |
| Phenylalanine (EAA) | 0.396 g | — | |
| Tyrosine (conditionally essential) | 0.175 g | — | |
| Valine (EAA, BCAA) | 0.386 g | — | |
| Arginine (conditionally essential) | 0.411 g | — | |
| Histidine (EAA) | 0.190 g | — | |
| Alanine | 0.351 g | — | |
| Aspartic acid | 0.486 g | — | |
| Glutamic acid | 2.55 g | — | |
| Glycine (conditionally essential) | 0.361 g | — | |
| Proline (conditionally essential) | 0.832 g | — | |
| Serine | 0.391 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 3.40 mg | — | |
| Choline from phosphatidylcholine | 3.50 mg | — | |
| Choline from phosphocholine | 0.500 mg | — | |
| Choline from sphingomyelin | 1.10 mg | — | |
| Free Choline | 19.0 mg | — | |
| Total Choline | 27.0 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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