Crackers vs. Whey — In-Depth Nutrition Comparison
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Summary of differences between crackers and whey
- Whey has less vitamin K, iron, vitamin B1, phosphorus, vitamin B3, vitamin B2, folate, and manganese than crackers.
- Crackers cover your daily need for vitamin K, 58% more than whey.
- Crackers have 491 times more manganese than whey. While crackers have 0.491mg of manganese, whey has only 0.001mg.
- Whey has less saturated fat.
- The glycemic index of crackers is higher.
These are the specific foods used in this comparison Crackers, standard snack-type, regular and Whey, sweet, fluid.
Infographic
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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 MagnesiumMagnesium | +125% |
| Contains more CalciumCalcium | +155.3% |
| Contains more IronIron | +6616.7% |
| Contains more CopperCopper | +2500% |
| Contains more ZincZinc | +276.9% |
| Contains more PhosphorusPhosphorus | +439.1% |
| Contains more ManganeseManganese | +49000% |
| Contains more SeleniumSelenium | +252.6% |
| Contains more PotassiumPotassium | +36.4% |
| Contains less SodiumSodium | -92.6% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1055.6% |
| Contains more Vitamin B2Vitamin B2 | +188.6% |
| Contains more Vitamin B3Vitamin B3 | +5781.1% |
| Contains more Vitamin B6Vitamin B6 | +103.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +9100% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +66.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +681.2% |
| Contains more FatsFats | +7241.7% |
| Contains more CarbsCarbs | +1092.6% |
| Contains more OtherOther | +369.8% |
| Contains more WaterWater | +2865.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +6453% |
| Contains more Poly. FatPolyunsaturated fat | +119327.3% |
| Contains less Sat. FatSaturated fat | -95.9% |
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 Glycemic Index |
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 13.137g | 0.011g | 88% |
| Vitamin K | 69.3µg | 0µg | 58% |
| Iron | 4.03mg | 0.06mg | 50% |
| Fats | 26.43g | 0.36g | 40% |
| Vitamin B1 | 0.416mg | 0.036mg | 32% |
| Sodium | 726mg | 54mg | 29% |
| Phosphorus | 248mg | 46mg | 29% |
| Vitamin B3 | 4.352mg | 0.074mg | 27% |
| Saturated fat | 5.562g | 0.23g | 24% |
| Calories | 510kcal | 27kcal | 24% |
| Folate | 92µg | 1µg | 23% |
| Vitamin B2 | 0.456mg | 0.158mg | 23% |
| Manganese | 0.491mg | 0.001mg | 21% |
| Vitamin E | 3.03mg | 0mg | 20% |
| Starch | 49.69g | 20% | |
| Carbs | 61.3g | 5.14g | 19% |
| Monounsaturated fat | 6.553g | 0.1g | 16% |
| Vitamin B12 | 0µg | 0.28µg | 12% |
| Protein | 6.64g | 0.85g | 12% |
| Copper | 0.104mg | 0.004mg | 11% |
| Selenium | 6.7µg | 1.9µg | 9% |
| Fiber | 2.3g | 0g | 9% |
| Calcium | 120mg | 47mg | 7% |
| Zinc | 0.49mg | 0.13mg | 3% |
| Magnesium | 18mg | 8mg | 2% |
| Vitamin B6 | 0.063mg | 0.031mg | 2% |
| Choline | 9.6mg | 16mg | 1% |
| Potassium | 118mg | 161mg | 1% |
| Vitamin B5 | 0.417mg | 0.383mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 59g | 5.14g | N/A |
| Sugar | 8.18g | 5.14g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.084mg | 0.013mg | 0% |
| Threonine | 0.193mg | 0.054mg | 0% |
| Isoleucine | 0.246mg | 0.047mg | 0% |
| Leucine | 0.471mg | 0.078mg | 0% |
| Lysine | 0.103mg | 0.068mg | 0% |
| Methionine | 0.112mg | 0.016mg | 0% |
| Phenylalanine | 0.331mg | 0.027mg | 0% |
| Valine | 0.294mg | 0.046mg | 0% |
| Histidine | 0.145mg | 0.016mg | 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%
9%
Minerals Daily Need Coverage Score
56%
8%
Comparison summary
Which food is lower in Sugar?
Whey is lower in Sugar (difference - 3.04g)
Which food contains less Sodium?
Whey contains less Sodium (difference - 672mg)
Which food is lower in Saturated fat?
Whey is lower in Saturated fat (difference - 5.332g)
Which food is lower in glycemic index?
Whey is lower in glycemic index (difference - 20)
Which food is lower in Cholesterol?
Crackers is lower in Cholesterol (difference - 2mg)
Which food is cheaper?
Crackers is cheaper (difference - $1.2)
Which food is richer in minerals?
Crackers is relatively richer in minerals
Which food is richer in vitamins?
Crackers is relatively richer in vitamins