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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 fats.
  • 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 91% 63% 101% 74% 37% 0% 0% 26%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 61% 104% 105% 82% 25% 15% 0% 173% 69%
Contains more Vitamin B3Vitamin B3 +24.3%
Contains more Vitamin B5Vitamin B5 +196.2%
Contains more Vitamin B6Vitamin B6 +152.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +14%
Contains more Vitamin B2Vitamin B2 +68.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +162.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~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%
Omega-3 (ALA) 1.485g 93%
Polyunsaturated fat 0.653g 13.137g 83%
Omega-6 (Linoleic acid) 11.48g 68%
Vitamin K 69.3µg 58%
Fats 1.5g 26.43g 38%
Fiber 11.8g 2.3g 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%
Vitamin B5 1.235mg 0.417mg 16%
Monounsaturated fat 0.194g 6.553g 16%
Vitamin B2 0.271mg 0.456mg 14%
Folate 35µg 92µg 14%
Protein 13.1g 6.64g 13%
Calcium 23mg 120mg 10%
Calories 351kcal 510kcal 8%
Iron 4.65mg 4.03mg 8%
Phosphorus 305mg 248mg 8%
Vitamin B3 5.41mg 4.352mg 7%
Vitamin B6 0.159mg 0.063mg 7%
Carbs 78.9g 61.3g 6%
Potassium 316mg 118mg 6%
Vitamin B1 0.365mg 0.416mg 4%
Choline 9.6mg 2%
Protein per 100 calories 3.7g 1.3g N/A
Calories per 10 g protein 268kcal 768kcal N/A
Weight per 100 calories 28g 20g N/A
Unsaturated / Saturated Fat ratio 3.5 3.5 N/A
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-6 (Gamma-linolenic acid) 0.062g N/A
Omega-6 (Eicosadienoic acid) 0.009g 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%

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.