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.

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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.

Wonton wrappers

Cheese crackers

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.

Wonton wrappers

Cheese crackers

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

All nutrients comparison - raw data values

Nutrient			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