Crackers vs. Wonton wrappers — In-Depth Nutrition Comparison
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What are the differences between crackers and wonton wrappers?
- Crackers are higher in phosphorus, iron, vitamin B5, and calcium; however, wonton wrappers are richer in selenium, vitamin B1, vitamin B3, and manganese.
- Wonton wrappers' daily need coverage for selenium is 39% more.
- Wonton wrappers contain 21 times less saturated fat than crackers. Crackers contain 5.562g of saturated fat, while wonton wrappers contain 0.263g.
- Crackers have a lower glycemic index (63) than wonton wrappers (81).
We used Crackers, standard snack-type, regular and Wonton wrappers (includes egg roll wrappers) types in this article.
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 CalciumCalcium | +155.3% |
| Contains more PotassiumPotassium | +43.9% |
| Contains more IronIron | +19.9% |
| Contains more PhosphorusPhosphorus | +206.2% |
| Contains more MagnesiumMagnesium | +11.1% |
| Contains more CopperCopper | +41.3% |
| Contains more ZincZinc | +44.9% |
| Contains less SodiumSodium | -21.2% |
| Contains more ManganeseManganese | +29.9% |
| Contains more SeleniumSelenium | +320.9% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +20.6% |
| Contains more Vitamin B5Vitamin B5 | +1568% |
| Contains more Vitamin B6Vitamin B6 | +110% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +24.8% |
| Contains more Vitamin B3Vitamin B3 | +24.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
Protein:
9.8 g
Fats:
1.5 g
Carbs:
57.9 g
Water:
28.8 g
Other:
2 g
| Contains more FatsFats | +1662% |
| Contains more OtherOther | +24.5% |
| Contains more ProteinProtein | +47.6% |
| Contains more WaterWater | +817.2% |
~equal in
Carbs
~57.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.562 g
Monounsaturated fat:
Mono. Fat
6.553 g
Polyunsaturated fat:
Poly. Fat
13.137 g
Saturated fat:
Sat. Fat
0.263 g
Monounsaturated fat:
Mono. Fat
0.195 g
Polyunsaturated fat:
Poly. Fat
0.61 g
| Contains more Mono. FatMonounsaturated fat | +3260.5% |
| Contains more Poly. FatPolyunsaturated fat | +2053.6% |
| Contains less Sat. FatSaturated fat | -95.3% |
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 Cholesterol |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 13.137g | 0.61g | 84% |
| Vitamin K | 69.3µg | 58% | |
| Selenium | 6.7µg | 28.2µg | 39% |
| Fats | 26.43g | 1.5g | 38% |
| Saturated fat | 5.562g | 0.263g | 24% |
| Phosphorus | 248mg | 81mg | 24% |
| Starch | 49.69g | 20% | |
| Vitamin E | 3.03mg | 20% | |
| Monounsaturated fat | 6.553g | 0.195g | 16% |
| Calories | 510kcal | 291kcal | 11% |
| Vitamin B1 | 0.416mg | 0.519mg | 9% |
| Vitamin B5 | 0.417mg | 0.025mg | 8% |
| Iron | 4.03mg | 3.36mg | 8% |
| Sodium | 726mg | 572mg | 7% |
| Calcium | 120mg | 47mg | 7% |
| Vitamin B3 | 4.352mg | 5.424mg | 7% |
| Protein | 6.64g | 9.8g | 6% |
| Manganese | 0.491mg | 0.638mg | 6% |
| Vitamin B2 | 0.456mg | 0.378mg | 6% |
| Copper | 0.104mg | 0.147mg | 5% |
| Cholesterol | 0mg | 9mg | 3% |
| Vitamin B6 | 0.063mg | 0.03mg | 3% |
| Zinc | 0.49mg | 0.71mg | 2% |
| Folate | 92µg | 86µg | 2% |
| Choline | 9.6mg | 2% | |
| Fiber | 2.3g | 1.8g | 2% |
| Potassium | 118mg | 82mg | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Carbs | 61.3g | 57.9g | 1% |
| Net carbs | 59g | 56.1g | N/A |
| Magnesium | 18mg | 20mg | 0% |
| Sugar | 8.18g | N/A | |
| Vitamin A | 0µg | 4µg | 0% |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.084mg | 0.114mg | 0% |
| Threonine | 0.193mg | 0.268mg | 0% |
| Isoleucine | 0.246mg | 0.369mg | 0% |
| Leucine | 0.471mg | 0.684mg | 0% |
| Lysine | 0.103mg | 0.204mg | 0% |
| Methionine | 0.112mg | 0.176mg | 0% |
| Phenylalanine | 0.331mg | 0.486mg | 0% |
| Valine | 0.294mg | 0.417mg | 0% |
| Histidine | 0.145mg | 0.209mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| 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%
30%
Minerals Daily Need Coverage Score
56%
58%
Comparison summary
Which food is lower in Sugar?
Wonton wrappers is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Wonton wrappers contains less Sodium (difference - 154mg)
Which food is lower in Saturated fat?
Wonton wrappers is lower in Saturated fat (difference - 5.299g)
Which food is cheaper?
Wonton wrappers is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Crackers is lower in Cholesterol (difference - 9mg)
Which food is lower in glycemic index?
Crackers is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Crackers is relatively richer in vitamins
Which food is richer in minerals?
?
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.