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  6. Cream cracker vs. Whey

Cream cracker vs. Whey — In-Depth Nutrition Comparison

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A recap on differences between cream cracker and whey

  • Whey has less iron, folate, manganese, vitamin B3, vitamin B1, vitamin K, selenium, and copper.
  • Cream cracker covers your daily iron needs 92% more than whey.
  • Whey has less saturated fat.
  • The glycemic index of cream cracker is higher.

Food varieties used in this article are Crackers, cream, GAMESA SABROSAS and Whey, sweet, fluid.

Infographic

Cream cracker vs Whey infographic
Infographic link

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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Whey
Whey
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +212.5%
Contains more IronIron +12200%
Contains more CopperCopper +2675%
Contains more ZincZinc +407.7%
Contains more PhosphorusPhosphorus +113%
Contains more ManganeseManganese +77700%
Contains more SeleniumSelenium +400%
Contains more CalciumCalcium +80.8%
Contains more PotassiumPotassium +24.8%
Contains less SodiumSodium -95.3%

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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Whey
Whey
3
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +727.8%
Contains more Vitamin B2Vitamin B2 +51.9%
Contains more Vitamin B3Vitamin B3 +6764.9%
Contains more Vitamin B5Vitamin B5 +20.6%
Contains more Vitamin B6Vitamin B6 +109.7%
Contains more Vitamin B12Vitamin B12 +64.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14800%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Cream cracker Whey DV% diff.
Iron 7.38mg 0.06mg 92%
Sodium 1148mg 54mg 48%
Folate 149µg 1µg 37%
Manganese 0.778mg 0.001mg 34%
Fats 20.37g 0.36g 31%
Vitamin B3 5.08mg 0.074mg 31%
Monounsaturated fat 10.625g 0.1g 26%
Calories 484kcal 27kcal 23%
Saturated fat 5.362g 0.23g 23%
Vitamin B1 0.298mg 0.036mg 22%
Starch 51.87g 21%
Carbs 64.55g 5.14g 20%
Polyunsaturated fat 2.45g 0.011g 16%
Vitamin K 17.9µg 0µg 15%
Selenium 9.5µg 1.9µg 14%
Copper 0.111mg 0.004mg 12%
Protein 7.01g 0.85g 12%
Vitamin E 1.59mg 0mg 11%
Fiber 2.4g 0g 10%
Vitamin B12 0.46µg 0.28µg 8%
Phosphorus 98mg 46mg 7%
Vitamin B2 0.24mg 0.158mg 6%
Zinc 0.66mg 0.13mg 5%
Magnesium 25mg 8mg 4%
Vitamin B6 0.065mg 0.031mg 3%
Choline 16mg 3%
Vitamin B5 0.462mg 0.383mg 2%
Calcium 26mg 47mg 2%
Potassium 129mg 161mg 1%
Fructose 0.95g 1%
Cholesterol 2mg 1%
Vitamin C 0.1mg 0%
Net carbs 62.15g 5.14g N/A
Sugar 9.37g 5.14g N/A
Vitamin A 3µg 0%
Trans fat 3.969g N/A
Tryptophan 0.013mg 0%
Threonine 0.054mg 0%
Isoleucine 0.047mg 0%
Leucine 0.078mg 0%
Lysine 0.068mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.027mg 0%
Valine 0.046mg 0%
Histidine 0.016mg 0%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +724.7%
Contains more FatsFats +5558.3%
Contains more CarbsCarbs +1155.8%
Contains more OtherOther +583%
Contains more WaterWater +1992.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +10525%
Contains more Poly. FatPolyunsaturated fat +22172.7%
Contains less Sat. FatSaturated fat -95.7%

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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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/nutrients
  2. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.