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  6. Wonton wrappers vs. Cracker

Wonton wrappers vs. Cracker — In-Depth Nutrition Comparison

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What are the differences between Wonton wrappers and Cracker?

  • Wonton wrappers are higher in Selenium, Vitamin B1, Vitamin B3, and Manganese, however, Cracker is richer in Phosphorus, Iron, Vitamin B5, and Calcium.
  • Wonton wrappers' daily need coverage for Selenium is 39% more.
  • Wonton wrappers have less Sodium.

We used Wonton wrappers (includes egg roll wrappers) and Crackers, standard snack-type, regular types in this article.

Infographic

Wonton wrappers vs Cracker 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.
Wonton wrappers
Wonton wrappers
6
:
4
Cracker
Cracker
Contains more Magnesium +11.1%
Contains less Sodium -21.2%
Contains more Zinc +44.9%
Contains more Copper +41.3%
Contains more Manganese +29.9%
Contains more Selenium +320.9%
Contains more Calcium +155.3%
Contains more Iron +19.9%
Contains more Phosphorus +206.2%
Contains more Potassium +43.9%
Equal in Magnesium - 18
Wonton wrappers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 126% 15% 35% 8% 75% 20% 49% 84% 154%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Contains more Magnesium +11.1%
Contains less Sodium -21.2%
Contains more Zinc +44.9%
Contains more Copper +41.3%
Contains more Manganese +29.9%
Contains more Selenium +320.9%
Contains more Calcium +155.3%
Contains more Iron +19.9%
Contains more Phosphorus +206.2%
Contains more Potassium +43.9%
Equal in Magnesium - 18

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
Wonton wrappers
4
:
7
Cracker
Cracker
Contains more Vitamin A +∞%
Contains more Vitamin B1 +24.8%
Contains more Vitamin B3 +24.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B2 +20.6%
Contains more Vitamin B5 +1568%
Contains more Vitamin B6 +110%
Equal in Folate - 92
Wonton wrappers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 130% 88% 102% 2% 7% 65% 3% 0%
Cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +24.8%
Contains more Vitamin B3 +24.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B2 +20.6%
Contains more Vitamin B5 +1568%
Contains more Vitamin B6 +110%
Equal in Folate - 92

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wonton wrappers
Wonton wrappers
2
:
3
Cracker
Cracker
Contains more Protein +47.6%
Contains more Water +817.2%
Contains more Fats +1662%
Contains more Other +24.5%
Equal in Carbs - 61.3
Wonton wrappers
10% 58% 29% 2%
Protein: 9.8 g
Fats: 1.5 g
Carbs: 57.9 g
Water: 28.8 g
Other: 2 g
Cracker
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more Protein +47.6%
Contains more Water +817.2%
Contains more Fats +1662%
Contains more Other +24.5%
Equal in Carbs - 61.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wonton wrappers
Wonton wrappers
1
:
2
Cracker
Cracker
Contains less Saturated Fat -95.3%
Contains more Monounsaturated Fat +3260.5%
Contains more Polyunsaturated fat +2053.6%
Wonton wrappers
25% 18% 57%
Saturated Fat: 0.263 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.61 g
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Contains less Saturated Fat -95.3%
Contains more Monounsaturated Fat +3260.5%
Contains more Polyunsaturated fat +2053.6%

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 Cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wonton wrappers Cracker Opinion
Net carbs 56.1g 59g Cracker
Protein 9.8g 6.64g Wonton wrappers
Fats 1.5g 26.43g Cracker
Carbs 57.9g 61.3g Cracker
Calories 291kcal 510kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 8.18g Wonton wrappers
Fiber 1.8g 2.3g Cracker
Calcium 47mg 120mg Cracker
Iron 3.36mg 4.03mg Cracker
Magnesium 20mg 18mg Wonton wrappers
Phosphorus 81mg 248mg Cracker
Potassium 82mg 118mg Cracker
Sodium 572mg 726mg Wonton wrappers
Zinc 0.71mg 0.49mg Wonton wrappers
Copper 0.147mg 0.104mg Wonton wrappers
Manganese 0.638mg 0.491mg Wonton wrappers
Selenium 28.2µg 6.7µg Wonton wrappers
Vitamin A 14IU 0IU Wonton wrappers
Vitamin A RAE 4µg 0µg Wonton wrappers
Vitamin E 3.03mg Cracker
Vitamin B1 0.519mg 0.416mg Wonton wrappers
Vitamin B2 0.378mg 0.456mg Cracker
Vitamin B3 5.424mg 4.352mg Wonton wrappers
Vitamin B5 0.025mg 0.417mg Cracker
Vitamin B6 0.03mg 0.063mg Cracker
Folate 86µg 92µg Cracker
Vitamin B12 0.02µg 0µg Wonton wrappers
Vitamin K 69.3µg Cracker
Tryptophan 0.114mg 0.084mg Wonton wrappers
Threonine 0.268mg 0.193mg Wonton wrappers
Isoleucine 0.369mg 0.246mg Wonton wrappers
Leucine 0.684mg 0.471mg Wonton wrappers
Lysine 0.204mg 0.103mg Wonton wrappers
Methionine 0.176mg 0.112mg Wonton wrappers
Phenylalanine 0.486mg 0.331mg Wonton wrappers
Valine 0.417mg 0.294mg Wonton wrappers
Histidine 0.209mg 0.145mg Wonton wrappers
Cholesterol 9mg 0mg Cracker
Trans Fat 1.076g Wonton wrappers
Saturated Fat 0.263g 5.562g Wonton wrappers
Omega-3 - DHA 0.001g 0g Wonton wrappers
Monounsaturated Fat 0.195g 6.553g Cracker
Polyunsaturated fat 0.61g 13.137g Cracker
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wonton wrappers Cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Wonton wrappers
53%
Cracker
Minerals Daily Need Coverage Score
58%
Wonton wrappers
56%
Cracker

Comparison summary

Which food is lower in Sugar?
Wonton wrappers
Wonton wrappers is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Wonton wrappers
Wonton wrappers contains less Sodium (difference - 154mg)
Which food is lower in Saturated Fat?
Wonton wrappers
Wonton wrappers is lower in Saturated Fat (difference - 5.299g)
Which food is cheaper?
Wonton wrappers
Wonton wrappers is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Cracker
Cracker is lower in Cholesterol (difference - 9mg)
Which food is lower in glycemic index?
Cracker
Cracker is lower in glycemic index (difference - 18)
Which food is richer in minerals?
?
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?
?
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.

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. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.