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  6. Wonton wrappers vs. Cheese crackers

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.
  • Wonton wrappers have a higher glycemic index than cheese crackers.

The food varieties used in the comparison are Wonton wrappers (includes egg roll wrappers) and Crackers, cheese, regular.

Infographic

Wonton wrappers vs Cheese crackers 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 14% 14% 7.2% 126% 49% 19% 35% 75% 83% 154%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 41% 14% 183% 42% 32% 86% 127% 73% 74%
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.
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%
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% 5.7% 44% 0% 141% 78% 115% 28% 39% 43% 24% 114% 4.7%
Contains more Vitamin B2Vitamin B2 +11.8%
Contains more Vitamin AVitamin A +325%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.562mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 58% 29% 2%
Protein: 9.8 g
Fats: 1.5 g
Carbs: 57.9 g
Water: 28.8 g
Other: 2 g
11% 23% 59% 4% 3%
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
25% 18% 57%
Saturated fat: Sat. Fat 0.263 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.61 g
25% 27% 48%
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.
Wonton wrappers Cheese crackers
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wonton wrappers Cheese crackers DV% diff.
Polyunsaturated fat 0.61g 10.09g 63%
Fats 1.5g 22.74g 33%
Selenium 28.2µg 13.5µg 27%
Saturated fat 0.263g 5.288g 23%
Starch 52.56g 22%
Iron 3.36mg 4.88mg 19%
Folate 86µg 152µg 17%
Sodium 572mg 973mg 17%
Phosphorus 81mg 200mg 17%
Vitamin E 2.19mg 15%
Monounsaturated fat 0.195g 5.744g 14%
Vitamin B12 0.02µg 0.34µg 13%
Vitamin B6 0.03mg 0.17mg 11%
Calories 291kcal 489kcal 10%
Calcium 47mg 136mg 9%
Vitamin B5 0.025mg 0.472mg 9%
Vitamin K 9.4µg 8%
Zinc 0.71mg 1.19mg 4%
Vitamin B1 0.519mg 0.562mg 4%
Vitamin B3 5.424mg 6.113mg 4%
Manganese 0.638mg 0.562mg 3%
Vitamin B2 0.378mg 0.338mg 3%
Fiber 1.8g 2.3g 2%
Copper 0.147mg 0.125mg 2%
Cholesterol 9mg 3mg 2%
Potassium 82mg 156mg 2%
Protein 9.8g 10.93g 2%
Choline 8.7mg 2%
Carbs 57.9g 59.42g 1%
Magnesium 20mg 25mg 1%
Vitamin A 4µg 17µg 1%
Net carbs 56.1g 57.12g N/A
Vitamin D 1IU 0%
Sugar 4.53g N/A
Trans fat 0.542g N/A
Tryptophan 0.114mg 0.129mg 0%
Threonine 0.268mg 0.295mg 0%
Isoleucine 0.369mg 0.424mg 0%
Leucine 0.684mg 0.744mg 0%
Lysine 0.204mg 0.418mg 0%
Methionine 0.176mg 0.194mg 0%
Phenylalanine 0.486mg 0.49mg 0%
Valine 0.417mg 0.478mg 0%
Histidine 0.209mg 0.245mg 0%
Fructose 0.37g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.715g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 9.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wonton wrappers Cheese crackers
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Wonton wrappers
49%
Cheese crackers
Minerals Daily Need Coverage Score
58%
Wonton wrappers
69%
Cheese crackers

Comparison summary

Which food is lower in Sugar?
Wonton wrappers
Wonton wrappers is lower in Sugar (difference - 4.53g)
Which food contains less Sodium?
Wonton wrappers
Wonton wrappers contains less Sodium (difference - 401mg)
Which food is lower in Saturated fat?
Wonton wrappers
Wonton wrappers is lower in Saturated fat (difference - 5.025g)
Which food is lower in Cholesterol?
Cheese crackers
Cheese crackers is lower in Cholesterol (difference - 6mg)
Which food is lower in glycemic index?
Cheese crackers
Cheese crackers is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Cheese crackers
Cheese crackers is relatively richer in minerals
Which food is richer in vitamins?
Cheese crackers
Cheese crackers is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wonton wrappers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172802/nutrients
  2. Cheese crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174975/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.