Whey vs. Crackers — In-Depth Nutrition Comparison
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Summary of differences between whey and crackers
- Whey has less vitamin K, iron, vitamin B1, phosphorus, vitamin B3, vitamin B2, folate, and manganese than crackers.
- Crackers cover your daily need for vitamin K, 58% more than whey.
- Whey has less sodium.
- The glycemic index of crackers is higher.
These are the specific foods used in this comparison Whey, sweet, fluid and Crackers, standard snack-type, regular.
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.
| Contains more PotassiumPotassium | +36.4% |
| Contains less SodiumSodium | -92.6% |
| Contains more MagnesiumMagnesium | +125% |
| Contains more CalciumCalcium | +155.3% |
| Contains more IronIron | +6616.7% |
| Contains more CopperCopper | +2500% |
| Contains more ZincZinc | +276.9% |
| Contains more PhosphorusPhosphorus | +439.1% |
| Contains more ManganeseManganese | +49000% |
| Contains more SeleniumSelenium | +252.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +66.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1055.6% |
| Contains more Vitamin B2Vitamin B2 | +188.6% |
| Contains more Vitamin B3Vitamin B3 | +5781.1% |
| Contains more Vitamin B6Vitamin B6 | +103.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +9100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.011g | 13.137g | 88% |
| Vitamin K | 0µg | 69.3µg | 58% |
| Iron | 0.06mg | 4.03mg | 50% |
| Fats | 0.36g | 26.43g | 40% |
| Vitamin B1 | 0.036mg | 0.416mg | 32% |
| Sodium | 54mg | 726mg | 29% |
| Phosphorus | 46mg | 248mg | 29% |
| Vitamin B3 | 0.074mg | 4.352mg | 27% |
| Saturated fat | 0.23g | 5.562g | 24% |
| Calories | 27kcal | 510kcal | 24% |
| Folate | 1µg | 92µg | 23% |
| Vitamin B2 | 0.158mg | 0.456mg | 23% |
| Manganese | 0.001mg | 0.491mg | 21% |
| Vitamin E | 0mg | 3.03mg | 20% |
| Starch | 49.69g | 20% | |
| Carbs | 5.14g | 61.3g | 19% |
| Monounsaturated fat | 0.1g | 6.553g | 16% |
| Vitamin B12 | 0.28µg | 0µg | 12% |
| Protein | 0.85g | 6.64g | 12% |
| Copper | 0.004mg | 0.104mg | 11% |
| Selenium | 1.9µg | 6.7µg | 9% |
| Fiber | 0g | 2.3g | 9% |
| Calcium | 47mg | 120mg | 7% |
| Zinc | 0.13mg | 0.49mg | 3% |
| Magnesium | 8mg | 18mg | 2% |
| Vitamin B6 | 0.031mg | 0.063mg | 2% |
| Choline | 16mg | 9.6mg | 1% |
| Potassium | 161mg | 118mg | 1% |
| Vitamin B5 | 0.383mg | 0.417mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 5.14g | 59g | N/A |
| Sugar | 5.14g | 8.18g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.013mg | 0.084mg | 0% |
| Threonine | 0.054mg | 0.193mg | 0% |
| Isoleucine | 0.047mg | 0.246mg | 0% |
| Leucine | 0.078mg | 0.471mg | 0% |
| Lysine | 0.068mg | 0.103mg | 0% |
| Methionine | 0.016mg | 0.112mg | 0% |
| Phenylalanine | 0.027mg | 0.331mg | 0% |
| Valine | 0.046mg | 0.294mg | 0% |
| Histidine | 0.016mg | 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
| Contains more WaterWater | +2865.6% |
| Contains more ProteinProtein | +681.2% |
| Contains more FatsFats | +7241.7% |
| Contains more CarbsCarbs | +1092.6% |
| Contains more OtherOther | +369.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.9% |
| Contains more Mono. FatMonounsaturated fat | +6453% |
| Contains more Poly. FatPolyunsaturated fat | +119327.3% |
