Cheese crackers vs. Wonton wrappers — In-Depth Nutrition Comparison

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Important differences between cheese crackers and wonton wrappers

Cheese crackers have more iron, phosphorus, folate, vitamin B12, vitamin B6, vitamin B5, and calcium; however, wonton wrappers have more selenium.
Wonton wrappers' daily need coverage for selenium is 27% more.
Cheese crackers have 20 times more saturated fat than wonton wrappers. Cheese crackers have 5.288g of saturated fat, while wonton wrappers have 0.263g.
Wonton wrappers have a higher glycemic index than cheese crackers.

The food varieties used in the comparison are Crackers, cheese, regular and Wonton wrappers (includes egg roll wrappers).

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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.

Cheese crackers

Wonton wrappers

Contains more MagnesiumMagnesium	+25%
Contains more CalciumCalcium	+189.4%
Contains more PotassiumPotassium	+90.2%
Contains more IronIron	+45.2%
Contains more ZincZinc	+67.6%
Contains more PhosphorusPhosphorus	+146.9%

Contains more CopperCopper	+17.6%
Contains less SodiumSodium	-41.2%
Contains more ManganeseManganese	+13.5%
Contains more SeleniumSelenium	+108.9%

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.

Cheese crackers

Wonton wrappers

Contains more Vitamin AVitamin A	+325%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+12.7%
Contains more Vitamin B5Vitamin B5	+1788%
Contains more Vitamin B6Vitamin B6	+466.7%
Contains more Vitamin B12Vitamin B12	+1600%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+76.7%
Contains more CholineCholine	+∞%

Contains more Vitamin B2Vitamin B2

+11.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.519mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	10.09g	0.61g	63%
Fats	22.74g	1.5g	33%
Selenium	13.5µg	28.2µg	27%
Saturated fat	5.288g	0.263g	23%
Starch	52.56g		22%
Iron	4.88mg	3.36mg	19%
Folate	152µg	86µg	17%
Sodium	973mg	572mg	17%
Phosphorus	200mg	81mg	17%
Vitamin E	2.19mg		15%
Monounsaturated fat	5.744g	0.195g	14%
Vitamin B12	0.34µg	0.02µg	13%
Vitamin B6	0.17mg	0.03mg	11%
Calories	489kcal	291kcal	10%
Calcium	136mg	47mg	9%
Vitamin B5	0.472mg	0.025mg	9%
Vitamin K	9.4µg		8%
Zinc	1.19mg	0.71mg	4%
Vitamin B1	0.562mg	0.519mg	4%
Vitamin B3	6.113mg	5.424mg	4%
Manganese	0.562mg	0.638mg	3%
Vitamin B2	0.338mg	0.378mg	3%
Fiber	2.3g	1.8g	2%
Copper	0.125mg	0.147mg	2%
Cholesterol	3mg	9mg	2%
Potassium	156mg	82mg	2%
Protein	10.93g	9.8g	2%
Choline	8.7mg		2%
Carbs	59.42g	57.9g	1%
Magnesium	25mg	20mg	1%
Vitamin A	17µg	4µg	1%
Net carbs	57.12g	56.1g	N/A
Vitamin D	1IU		0%
Sugar	4.53g		N/A
Trans fat	0.542g		N/A
Tryptophan	0.129mg	0.114mg	0%
Threonine	0.295mg	0.268mg	0%
Isoleucine	0.424mg	0.369mg	0%
Leucine	0.744mg	0.684mg	0%
Lysine	0.418mg	0.204mg	0%
Methionine	0.194mg	0.176mg	0%
Phenylalanine	0.49mg	0.486mg	0%
Valine	0.478mg	0.417mg	0%
Histidine	0.245mg	0.209mg	0%
Fructose	0.37g		0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - DHA	0g	0.001g	N/A
Omega-3 - ALA	0.715g		N/A
Omega-3 - DPA	0.001g	0g	N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.001g		N/A
Omega-6 - Eicosadienoic acid	0.007g		N/A
Omega-6 - Linoleic acid	9.25g		N/A