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  6. Crackers, matzo, whole-wheat vs. Crackers

Crackers, matzo, whole-wheat vs. Crackers — In-Depth Nutrition Comparison

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How are crackers, matzo, whole-wheat and crackers different?

  • Crackers, matzo, whole-wheat has more manganese, selenium, fiber, magnesium, copper, zinc, and vitamin B5; however, crackers are richer in folate.
  • Crackers, matzo, whole-wheat covers your daily need for manganese, 131% more than crackers.
  • Crackers, matzo, whole-wheat has 11 times more selenium than crackers. Crackers, matzo, whole-wheat has 75.1µg of selenium, while crackers have 6.7µg.
  • Crackers, matzo, whole-wheat contains less saturated fat.

Crackers, matzo, whole-wheat and Crackers, standard snack-type, regular types were used in this article.

Infographic

Crackers, matzo, whole-wheat vs Crackers 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 96% 6.9% 28% 174% 117% 71% 131% 0.26% 457% 410%
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%
Contains more MagnesiumMagnesium +644.4%
Contains more PotassiumPotassium +167.8%
Contains more IronIron +15.4%
Contains more CopperCopper +236.5%
Contains more ZincZinc +432.7%
Contains more PhosphorusPhosphorus +23%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +612.8%
Contains more SeleniumSelenium +1020.9%
Contains more CalciumCalcium +421.7%

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% 0% 0% 91% 63% 101% 74% 37% 0% 0% 26% 0%
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%
Contains more Vitamin B3Vitamin B3 +24.3%
Contains more Vitamin B5Vitamin B5 +196.2%
Contains more Vitamin B6Vitamin B6 +152.4%
Contains more Vitamin B1Vitamin B1 +14%
Contains more Vitamin B2Vitamin B2 +68.3%
Contains more FolateFolate +162.9%
~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, matzo, whole-wheat Crackers DV% diff.
Manganese 3.5mg 0.491mg 131%
Selenium 75.1µg 6.7µg 124%
Polyunsaturated fat 0.653g 13.137g 83%
Vitamin K 69.3µg 58%
Fiber 11.8g 2.3g 38%
Fats 1.5g 26.43g 38%
Sodium 2mg 726mg 31%
Magnesium 134mg 18mg 28%
Copper 0.35mg 0.104mg 27%
Saturated fat 0.243g 5.562g 24%
Starch 49.69g 20%
Vitamin E 3.03mg 20%
Zinc 2.61mg 0.49mg 19%
Monounsaturated fat 0.194g 6.553g 16%
Vitamin B5 1.235mg 0.417mg 16%
Folate 35µg 92µg 14%
Vitamin B2 0.271mg 0.456mg 14%
Protein 13.1g 6.64g 13%
Calcium 23mg 120mg 10%
Calories 351kcal 510kcal 8%
Phosphorus 305mg 248mg 8%
Iron 4.65mg 4.03mg 8%
Vitamin B3 5.41mg 4.352mg 7%
Vitamin B6 0.159mg 0.063mg 7%
Potassium 316mg 118mg 6%
Carbs 78.9g 61.3g 6%
Vitamin B1 0.365mg 0.416mg 4%
Choline 9.6mg 2%
Net carbs 67.1g 59g N/A
Sugar 8.18g N/A
Trans fat 1.076g N/A
Tryptophan 0.206mg 0.084mg 0%
Threonine 0.382mg 0.193mg 0%
Isoleucine 0.489mg 0.246mg 0%
Leucine 0.889mg 0.471mg 0%
Lysine 0.371mg 0.103mg 0%
Methionine 0.204mg 0.112mg 0%
Phenylalanine 0.62mg 0.331mg 0%
Valine 0.597mg 0.294mg 0%
Histidine 0.31mg 0.145mg 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
13% 79% 5% 2%
Protein: 13.1 g
Fats: 1.5 g
Carbs: 78.9 g
Water: 4.8 g
Other: 1.7 g
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
Contains more ProteinProtein +97.3%
Contains more CarbsCarbs +28.7%
Contains more WaterWater +52.9%
Contains more FatsFats +1662%
Contains more OtherOther +46.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 18% 60%
Saturated fat: Sat. Fat 0.243 g
Monounsaturated fat: Mono. Fat 0.194 g
Polyunsaturated fat: Poly. Fat 0.653 g
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +3277.8%
Contains more Poly. FatPolyunsaturated fat +1911.8%

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, matzo, whole-wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172742/nutrients
  2. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.