Crackers vs. Flour — In-Depth Nutrition Comparison
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Significant differences between crackers and flour
- Crackers have more vitamin K, phosphorus, vitamin E, and calcium; however, flour is richer in selenium, vitamin B1, folate, and vitamin B3.
- Crackers cover your daily vitamin K needs 58% more than flour.
- Flour has 363 times less sodium than crackers. Crackers have 726mg of sodium, while flour has 2mg.
Specific food types used in this comparison are Crackers, standard snack-type, regular and Wheat flour, white, all-purpose, enriched, bleached.
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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.
| Contains more CalciumCalcium | +700% |
| Contains more PhosphorusPhosphorus | +129.6% |
| Contains more MagnesiumMagnesium | +22.2% |
| Contains more IronIron | +15.1% |
| Contains more CopperCopper | +38.5% |
| Contains more ZincZinc | +42.9% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +38.9% |
| Contains more SeleniumSelenium | +406% |
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.
| Contains more Vitamin EVitamin E | +4950% |
| Contains more Vitamin B6Vitamin B6 | +43.2% |
| Contains more Vitamin KVitamin K | +23000% |
| Contains more Vitamin B1Vitamin B1 | +88.7% |
| Contains more Vitamin B3Vitamin B3 | +35.7% |
| Contains more FolateFolate | +98.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +2596.9% |
| Contains more OtherOther | +441.3% |
| Contains more ProteinProtein | +55.6% |
| Contains more CarbsCarbs | +24.5% |
| Contains more WaterWater | +279.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +7432.2% |
| Contains more Poly. FatPolyunsaturated fat | +3080.9% |
| Contains less Sat. FatSaturated fat | -97.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 13.137g | 0.413g | 85% |
| Vitamin K | 69.3µg | 0.3µg | 58% |
| Selenium | 6.7µg | 33.9µg | 49% |
| Fats | 26.43g | 0.98g | 39% |
| Vitamin B1 | 0.416mg | 0.785mg | 31% |
| Sodium | 726mg | 2mg | 31% |
| Saturated fat | 5.562g | 0.155g | 25% |
| Folate | 92µg | 183µg | 23% |
| Phosphorus | 248mg | 108mg | 20% |
| Starch | 49.69g | 20% | |
| Vitamin E | 3.03mg | 0.06mg | 20% |
| Monounsaturated fat | 6.553g | 0.087g | 16% |
| Calcium | 120mg | 15mg | 11% |
| Vitamin B3 | 4.352mg | 5.904mg | 10% |
| Iron | 4.03mg | 4.64mg | 8% |
| Manganese | 0.491mg | 0.682mg | 8% |
| Protein | 6.64g | 10.33g | 7% |
| Calories | 510kcal | 364kcal | 7% |
| Carbs | 61.3g | 76.31g | 5% |
| Copper | 0.104mg | 0.144mg | 4% |
| Vitamin B2 | 0.456mg | 0.494mg | 3% |
| Zinc | 0.49mg | 0.7mg | 2% |
| Fiber | 2.3g | 2.7g | 2% |
| Vitamin B6 | 0.063mg | 0.044mg | 1% |
| Magnesium | 18mg | 22mg | 1% |
| Net carbs | 59g | 73.61g | N/A |
| Potassium | 118mg | 107mg | 0% |
| Sugar | 8.18g | 0.27g | N/A |
| Vitamin B5 | 0.417mg | 0.438mg | 0% |
| Trans fat | 1.076g | N/A | |
| Choline | 9.6mg | 10.4mg | 0% |
| Tryptophan | 0.084mg | 0.127mg | 0% |
| Threonine | 0.193mg | 0.281mg | 0% |
| Isoleucine | 0.246mg | 0.357mg | 0% |
| Leucine | 0.471mg | 0.71mg | 0% |
| Lysine | 0.103mg | 0.228mg | 0% |
| Methionine | 0.112mg | 0.183mg | 0% |
| Phenylalanine | 0.331mg | 0.52mg | 0% |
| Valine | 0.294mg | 0.415mg | 0% |
| Histidine | 0.145mg | 0.23mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
49%
46%
Minerals Daily Need Coverage Score
56%
59%
Comparison summary
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 7.91g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 724mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 5.407g)
Which food is cheaper?
Flour is cheaper (difference - $1.4)
Which food is lower in glycemic index?
Crackers is lower in glycemic index (difference - 9)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.