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  6. Saltine cracker vs. Wonton wrappers

Saltine cracker vs. Wonton wrappers — In-Depth Nutrition Comparison

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A recap on differences between saltine cracker and wonton wrappers

  • Saltine cracker is higher in iron, vitamin B2, folate, and vitamin B5, yet wonton wrappers are higher in selenium.
  • Saltine cracker covers your daily iron needs 55% more than wonton wrappers.
  • Saltine cracker contains 16 times more vitamin B5 than wonton wrappers. While saltine cracker contains 0.39mg of vitamin B5, wonton wrappers contain only 0.025mg.
  • The amount of sodium in wonton wrappers is lower.

Food varieties used in this article are Crackers, saltines, fat-free, low-sodium and Wonton wrappers (includes egg roll wrappers).

Infographic

Saltine cracker vs Wonton wrappers 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 19% 6.6% 10% 290% 48% 26% 48% 111% 83% 117%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 14% 7.2% 126% 49% 19% 35% 75% 83% 154%
Contains more MagnesiumMagnesium +30%
Contains more PotassiumPotassium +40.2%
Contains more IronIron +129.8%
Contains more ZincZinc +32.4%
Contains more PhosphorusPhosphorus +39.5%
Contains more CalciumCalcium +113.6%
Contains less SodiumSodium -32.6%
Contains more SeleniumSelenium +31.8%
~equal in Copper ~0.147mg
~equal in Manganese ~0.638mg

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% 2.4% 0% 130% 136% 107% 23% 20% 0% 12% 93% 11%
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% 1.3% 0% 0% 130% 87% 102% 1.5% 6.9% 2.5% 0% 65% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +56.1%
Contains more Vitamin B5Vitamin B5 +1460%
Contains more Vitamin B6Vitamin B6 +183.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +44.2%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.519mg
~equal in Vitamin B3 ~5.424mg

All nutrients comparison - raw data values

Nutrient Saltine cracker Wonton wrappers DV% diff.
Iron 7.72mg 3.36mg 55%
Vitamin B2 0.59mg 0.378mg 16%
Selenium 21.4µg 28.2µg 12%
Sodium 849mg 572mg 12%
Folate 124µg 86µg 10%
Carbs 82.3g 57.9g 8%
Vitamin B5 0.39mg 0.025mg 7%
Phosphorus 113mg 81mg 5%
Calories 393kcal 291kcal 5%
Choline 19.6mg 4%
Fiber 2.7g 1.8g 4%
Vitamin K 4.9µg 4%
Vitamin B6 0.085mg 0.03mg 4%
Calcium 22mg 47mg 3%
Cholesterol 0mg 9mg 3%
Zinc 0.94mg 0.71mg 2%
Vitamin B3 5.714mg 5.424mg 2%
Potassium 115mg 82mg 1%
Protein 10.5g 9.8g 1%
Polyunsaturated fat 0.685g 0.61g 1%
Vitamin B12 0µg 0.02µg 1%
Vitamin E 0.12mg 1%
Magnesium 26mg 20mg 1%
Fats 1.6g 1.5g 0%
Net carbs 79.6g 56.1g N/A
Sugar 0.38g N/A
Copper 0.145mg 0.147mg 0%
Vitamin A 0µg 4µg 0%
Manganese 0.637mg 0.638mg 0%
Vitamin B1 0.518mg 0.519mg 0%
Saturated fat 0.244g 0.263g 0%
Monounsaturated fat 0.142g 0.195g 0%
Tryptophan 0.138mg 0.114mg 0%
Threonine 0.287mg 0.268mg 0%
Isoleucine 0.378mg 0.369mg 0%
Leucine 0.716mg 0.684mg 0%
Lysine 0.29mg 0.204mg 0%
Methionine 0.18mg 0.176mg 0%
Phenylalanine 0.514mg 0.486mg 0%
Valine 0.439mg 0.417mg 0%
Histidine 0.224mg 0.209mg 0%
Omega-3 - DHA 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 g
10% 58% 29% 2%
Protein: 9.8 g
Fats: 1.5 g
Carbs: 57.9 g
Water: 28.8 g
Other: 2 g
Contains more CarbsCarbs +42.1%
Contains more WaterWater +747.1%
~equal in Protein ~9.8g
~equal in Fats ~1.5g
~equal in Other ~2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 13% 64%
Saturated fat: Sat. Fat 0.244 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.685 g
25% 18% 57%
Saturated fat: Sat. Fat 0.263 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.61 g
Contains more Poly. FatPolyunsaturated fat +12.3%
Contains more Mono. FatMonounsaturated fat +37.3%
~equal in Saturated fat ~0.263g

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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. Saltine cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/nutrients
  2. Wonton wrappers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172802/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.