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  6. Crackers vs. Marshmallow

Crackers vs. Marshmallow — In-Depth Nutrition Comparison

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A recap on differences between crackers and marshmallow

  • Crackers are higher than marshmallow in vitamin K, iron, vitamin B2, vitamin B1, phosphorus, vitamin B3, folate, and manganese.
  • Crackers cover your daily vitamin K needs 58% more than marshmallow.
  • Crackers contain 456 times more vitamin B2 than marshmallow. While crackers contain 0.456mg of vitamin B2, marshmallow contains only 0.001mg.
  • The amount of saturated fat in marshmallow is lower.

Food varieties used in this article are Crackers, standard snack-type, regular and Candies, marshmallows.

Infographic

Crackers vs Marshmallow infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +3900%
Contains more PotassiumPotassium +2260%
Contains more IronIron +1652.2%
Contains more ZincZinc +1125%
Contains more PhosphorusPhosphorus +3000%
Contains more ManganeseManganese +6037.5%
Contains more SeleniumSelenium +294.1%
Contains less SodiumSodium -89%
~equal in Copper ~0.097mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +41500%
Contains more Vitamin B2Vitamin B2 +45500%
Contains more Vitamin B3Vitamin B3 +5479.5%
Contains more Vitamin B5Vitamin B5 +8240%
Contains more Vitamin B6Vitamin B6 +2000%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +9100%
Contains more CholineCholine +9500%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crackers Marshmallow DV% diff.
Polyunsaturated fat 13.137g 0.047g 87%
Vitamin K 69.3µg 0µg 58%
Iron 4.03mg 0.23mg 48%
Fats 26.43g 0.2g 40%
Vitamin B1 0.416mg 0.001mg 35%
Vitamin B2 0.456mg 0.001mg 35%
Phosphorus 248mg 8mg 34%
Sodium 726mg 80mg 28%
Vitamin B3 4.352mg 0.078mg 27%
Saturated fat 5.562g 0.056g 25%
Folate 92µg 1µg 23%
Manganese 0.491mg 0.008mg 21%
Vitamin E 3.03mg 0mg 20%
Starch 49.69g 20%
Monounsaturated fat 6.553g 0.08g 16%
Calcium 120mg 3mg 12%
Calories 510kcal 318kcal 10%
Protein 6.64g 1.8g 10%
Selenium 6.7µg 1.7µg 9%
Fiber 2.3g 0.1g 9%
Vitamin B5 0.417mg 0.005mg 8%
Carbs 61.3g 81.3g 7%
Vitamin B6 0.063mg 0.003mg 5%
Zinc 0.49mg 0.04mg 4%
Magnesium 18mg 2mg 4%
Potassium 118mg 5mg 3%
Choline 9.6mg 0.1mg 2%
Copper 0.104mg 0.097mg 1%
Net carbs 59g 81.2g N/A
Sugar 8.18g 57.56g N/A
Trans fat 1.076g N/A
Tryptophan 0.084mg 0mg 0%
Threonine 0.193mg 0.035mg 0%
Isoleucine 0.246mg 0.028mg 0%
Leucine 0.471mg 0.066mg 0%
Lysine 0.103mg 0.077mg 0%
Methionine 0.112mg 0.015mg 0%
Phenylalanine 0.331mg 0.042mg 0%
Valine 0.294mg 0.05mg 0%
Histidine 0.145mg 0.017mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +268.9%
Contains more FatsFats +13115%
Contains more OtherOther +730%
Contains more CarbsCarbs +32.6%
Contains more WaterWater +422.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +8091.3%
Contains more Poly. FatPolyunsaturated fat +27851.1%
Contains less Sat. FatSaturated fat -99%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.