Wonton wrappers vs. Cheese crackers — In-Depth Nutrition Comparison
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Important differences between Wonton wrappers and Cheese crackers
- Wonton wrappers have more Selenium, however, Cheese crackers have more Iron, Phosphorus, Folate, Vitamin B12, Vitamin B6, Vitamin B5, and Calcium.
- Wonton wrappers' daily need coverage for Selenium is 27% more.
- Wonton wrappers are lower in Sodium.
The food varieties used in the comparison are Wonton wrappers (includes egg roll wrappers) and Crackers, cheese, 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 CopperCopper | +17.6% |
| Contains less SodiumSodium | -41.2% |
| Contains more ManganeseManganese | +13.5% |
| Contains more SeleniumSelenium | +108.9% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +189.4% |
| Contains more PotassiumPotassium | +90.2% |
| Contains more IronIron | +45.2% |
| Contains more ZincZinc | +67.6% |
| Contains more PhosphorusPhosphorus | +146.9% |
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 B2Vitamin B2 | +11.8% |
| Contains more Vitamin AVitamin A | +1014.3% |
| Contains more Vitamin B3Vitamin B3 | +12.7% |
| Contains more Vitamin B5Vitamin B5 | +1788% |
| Contains more Vitamin B6Vitamin B6 | +466.7% |
| Contains more Vitamin B12Vitamin B12 | +1600% |
| Contains more FolateFolate | +76.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.8 g
Fats:
1.5 g
Carbs:
57.9 g
Water:
28.8 g
Other:
2 g
Protein:
10.93 g
Fats:
22.74 g
Carbs:
59.42 g
Water:
3.55 g
Other:
3.36 g
| Contains more WaterWater | +711.3% |
| Contains more ProteinProtein | +11.5% |
| Contains more FatsFats | +1416% |
| Contains more OtherOther | +68% |
~equal in
Carbs
~59.42g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.263 g
Monounsaturated Fat:
Mono. Fat
0.195 g
Polyunsaturated fat:
Poly. Fat
0.61 g
Saturated Fat:
Sat. Fat
5.288 g
Monounsaturated Fat:
Mono. Fat
5.744 g
Polyunsaturated fat:
Poly. Fat
10.09 g
| Contains less Sat. FatSaturated Fat | -95% |
| Contains more Mono. FatMonounsaturated Fat | +2845.6% |
| Contains more Poly. FatPolyunsaturated fat | +1554.1% |
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 Cholesterol |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 291kcal | 489kcal |
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| Protein | 9.8g | 10.93g |
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| Fats | 1.5g | 22.74g |
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| Net carbs | 56.1g | 57.12g |
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| Carbs | 57.9g | 59.42g |
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| Cholesterol | 9mg | 3mg |
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| Vitamin D | 1IU |
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| Magnesium | 20mg | 25mg |
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| Calcium | 47mg | 136mg |
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| Potassium | 82mg | 156mg |
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| Iron | 3.36mg | 4.88mg |
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| Sugar | 4.53g |
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| Fiber | 1.8g | 2.3g |
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| Copper | 0.147mg | 0.125mg |
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| Zinc | 0.71mg | 1.19mg |
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| Starch | 52.56g |
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| Phosphorus | 81mg | 200mg |
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| Sodium | 572mg | 973mg |
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| Vitamin A | 14IU | 156IU |
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| Vitamin A | 4µg | 17µg |
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| Vitamin E | 2.19mg |
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| Manganese | 0.638mg | 0.562mg |
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| Selenium | 28.2µg | 13.5µg |
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| Vitamin B1 | 0.519mg | 0.562mg |
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| Vitamin B2 | 0.378mg | 0.338mg |
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| Vitamin B3 | 5.424mg | 6.113mg |
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| Vitamin B5 | 0.025mg | 0.472mg |
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| Vitamin B6 | 0.03mg | 0.17mg |
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| Vitamin B12 | 0.02µg | 0.34µg |
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| Vitamin K | 9.4µg |
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| Folate | 86µg | 152µg |
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| Trans Fat | 0.542g |
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| Choline | 8.7mg |
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| Saturated Fat | 0.263g | 5.288g |
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| Monounsaturated Fat | 0.195g | 5.744g |
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| Polyunsaturated fat | 0.61g | 10.09g |
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| Tryptophan | 0.114mg | 0.129mg |
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| Threonine | 0.268mg | 0.295mg |
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| Isoleucine | 0.369mg | 0.424mg |
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| Leucine | 0.684mg | 0.744mg |
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| Lysine | 0.204mg | 0.418mg |
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| Methionine | 0.176mg | 0.194mg |
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| Phenylalanine | 0.486mg | 0.49mg |
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| Valine | 0.417mg | 0.478mg |
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| Histidine | 0.209mg | 0.245mg |
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| Fructose | 0.37g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - DHA | 0.001g | 0g |
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| Omega-3 - ALA | 0.715g |
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| Omega-3 - DPA | 0g | 0.001g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.001g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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| Omega-6 - Linoleic acid | 9.25g |
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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
30%
49%
Minerals Daily Need Coverage Score
58%
69%
Comparison summary
Which food is lower in Sugar?
Wonton wrappers is lower in Sugar (difference - 4.53g)
Which food contains less Sodium?
Wonton wrappers contains less Sodium (difference - 401mg)
Which food is lower in Saturated Fat?
Wonton wrappers is lower in Saturated Fat (difference - 5.025g)
Which food is lower in Cholesterol?
Cheese crackers is lower in Cholesterol (difference - 6mg)
Which food is lower in glycemic index?
Cheese crackers is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Cheese crackers is relatively richer in minerals
Which food is richer in vitamins?
Cheese crackers is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)