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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
