Flour vs. Crackers — In-Depth Nutrition Comparison
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Significant differences between flour and crackers
- Flour has more selenium, vitamin B1, folate, and vitamin B3; however, crackers are richer in vitamin K, phosphorus, vitamin E, and calcium.
- Crackers cover your daily vitamin K needs 58% more than flour.
- Crackers have 5 times less selenium than flour. Flour has 33.9µg of selenium, while crackers have 6.7µg.
- Flour contains less saturated fat.
Specific food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Crackers, standard snack-type, regular.
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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 MagnesiumMagnesium | +22.2% |
| Contains more IronIron | +15.1% |
| Contains more CopperCopper | +38.5% |
| Contains more ZincZinc | +42.9% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +38.9% |
| Contains more SeleniumSelenium | +406% |
| Contains more CalciumCalcium | +700% |
| Contains more PotassiumPotassium | +10.3% |
| Contains more PhosphorusPhosphorus | +129.6% |
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 B1Vitamin B1 | +88.7% |
| Contains more Vitamin B3Vitamin B3 | +35.7% |
| Contains more FolateFolate | +98.9% |
| Contains more Vitamin EVitamin E | +4950% |
| Contains more Vitamin B6Vitamin B6 | +43.2% |
| Contains more Vitamin KVitamin K | +23000% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +55.6% |
| Contains more CarbsCarbs | +24.5% |
| Contains more WaterWater | +279.6% |
| Contains more FatsFats | +2596.9% |
| Contains more OtherOther | +441.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.2% |
| Contains more Mono. FatMonounsaturated fat | +7432.2% |
| Contains more Poly. FatPolyunsaturated fat | +3080.9% |
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 Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 0.413g | 13.137g | 85% |
| Vitamin K | 0.3µg | 69.3µg | 58% |
| Selenium | 33.9µg | 6.7µg | 49% |
| Fats | 0.98g | 26.43g | 39% |
| Vitamin B1 | 0.785mg | 0.416mg | 31% |
| Sodium | 2mg | 726mg | 31% |
| Saturated fat | 0.155g | 5.562g | 25% |
| Folate | 183µg | 92µg | 23% |
| Phosphorus | 108mg | 248mg | 20% |
| Starch | 49.69g | 20% | |
| Vitamin E | 0.06mg | 3.03mg | 20% |
| Monounsaturated fat | 0.087g | 6.553g | 16% |
| Calcium | 15mg | 120mg | 11% |
| Vitamin B3 | 5.904mg | 4.352mg | 10% |
| Iron | 4.64mg | 4.03mg | 8% |
| Manganese | 0.682mg | 0.491mg | 8% |
| Protein | 10.33g | 6.64g | 7% |
| Calories | 364kcal | 510kcal | 7% |
| Carbs | 76.31g | 61.3g | 5% |
| Copper | 0.144mg | 0.104mg | 4% |
| Vitamin B2 | 0.494mg | 0.456mg | 3% |
| Zinc | 0.7mg | 0.49mg | 2% |
| Fiber | 2.7g | 2.3g | 2% |
| Vitamin B6 | 0.044mg | 0.063mg | 1% |
| Magnesium | 22mg | 18mg | 1% |
| Net carbs | 73.61g | 59g | N/A |
| Potassium | 107mg | 118mg | 0% |
| Sugar | 0.27g | 8.18g | N/A |
| Vitamin B5 | 0.438mg | 0.417mg | 0% |
| Trans fat | 1.076g | N/A | |
| Choline | 10.4mg | 9.6mg | 0% |
| Tryptophan | 0.127mg | 0.084mg | 0% |
| Threonine | 0.281mg | 0.193mg | 0% |
| Isoleucine | 0.357mg | 0.246mg | 0% |
| Leucine | 0.71mg | 0.471mg | 0% |
| Lysine | 0.228mg | 0.103mg | 0% |
| Methionine | 0.183mg | 0.112mg | 0% |
| Phenylalanine | 0.52mg | 0.331mg | 0% |
| Valine | 0.415mg | 0.294mg | 0% |
| Histidine | 0.23mg | 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 |
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
46%
49%
Minerals Daily Need Coverage Score
59%
56%
Comparison summary
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 7.91g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 724mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 5.407g)
Which food is cheaper?
Flour is cheaper (difference - $1.4)
Which food is lower in glycemic index?
Crackers is lower in glycemic index (difference - 9)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.