Wonton wrappers vs. Crackers — In-Depth Nutrition Comparison
Compare
What are the differences between wonton wrappers and crackers?
- Wonton wrappers are higher in selenium, vitamin B1, vitamin B3, and manganese; however, crackers are richer in phosphorus, iron, vitamin B5, and calcium.
- Wonton wrappers' daily need coverage for selenium is 39% more.
- Wonton wrappers have less sodium.
- Crackers have a lower glycemic index (63) than wonton wrappers (81).
We used Wonton wrappers (includes egg roll wrappers) and Crackers, standard snack-type, regular types in this article.
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.
| Contains more CopperCopper | +41.3% |
| Contains more ZincZinc | +44.9% |
| Contains less SodiumSodium | -21.2% |
| Contains more ManganeseManganese | +29.9% |
| Contains more SeleniumSelenium | +320.9% |
| Contains more CalciumCalcium | +155.3% |
| Contains more PotassiumPotassium | +43.9% |
| Contains more IronIron | +19.9% |
| Contains more PhosphorusPhosphorus | +206.2% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +24.8% |
| Contains more Vitamin B3Vitamin B3 | +24.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +20.6% |
| Contains more Vitamin B5Vitamin B5 | +1568% |
| Contains more Vitamin B6Vitamin B6 | +110% |
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:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
| Contains more ProteinProtein | +47.6% |
| Contains more WaterWater | +817.2% |
| Contains more FatsFats | +1662% |
| Contains more OtherOther | +24.5% |
~equal in
Carbs
~61.3g
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
5.562 g
Monounsaturated fat:
Mono. Fat
6.553 g
Polyunsaturated fat:
Poly. Fat
13.137 g
| Contains less Sat. FatSaturated fat | -95.3% |
| Contains more Mono. FatMonounsaturated fat | +3260.5% |
| Contains more Poly. FatPolyunsaturated 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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Cholesterol |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.61g | 13.137g | 84% |
| Vitamin K | 69.3µg | 58% | |
| Selenium | 28.2µg | 6.7µg | 39% |
| Fats | 1.5g | 26.43g | 38% |
| Saturated fat | 0.263g | 5.562g | 24% |
| Phosphorus | 81mg | 248mg | 24% |
| Starch | 49.69g | 20% | |
| Vitamin E | 3.03mg | 20% | |
| Monounsaturated fat | 0.195g | 6.553g | 16% |
| Calories | 291kcal | 510kcal | 11% |
| Vitamin B1 | 0.519mg | 0.416mg | 9% |
| Vitamin B5 | 0.025mg | 0.417mg | 8% |
| Iron | 3.36mg | 4.03mg | 8% |
| Sodium | 572mg | 726mg | 7% |
| Calcium | 47mg | 120mg | 7% |
| Vitamin B3 | 5.424mg | 4.352mg | 7% |
| Protein | 9.8g | 6.64g | 6% |
| Manganese | 0.638mg | 0.491mg | 6% |
| Vitamin B2 | 0.378mg | 0.456mg | 6% |
| Copper | 0.147mg | 0.104mg | 5% |
| Cholesterol | 9mg | 0mg | 3% |
| Vitamin B6 | 0.03mg | 0.063mg | 3% |
| Zinc | 0.71mg | 0.49mg | 2% |
| Folate | 86µg | 92µg | 2% |
| Choline | 9.6mg | 2% | |
| Fiber | 1.8g | 2.3g | 2% |
| Potassium | 82mg | 118mg | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Carbs | 57.9g | 61.3g | 1% |
| Net carbs | 56.1g | 59g | N/A |
| Magnesium | 20mg | 18mg | 0% |
| Sugar | 8.18g | N/A | |
| Vitamin A | 4µg | 0µg | 0% |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.114mg | 0.084mg | 0% |
| Threonine | 0.268mg | 0.193mg | 0% |
| Isoleucine | 0.369mg | 0.246mg | 0% |
| Leucine | 0.684mg | 0.471mg | 0% |
| Lysine | 0.204mg | 0.103mg | 0% |
| Methionine | 0.176mg | 0.112mg | 0% |
| Phenylalanine | 0.486mg | 0.331mg | 0% |
| Valine | 0.417mg | 0.294mg | 0% |
| Histidine | 0.209mg | 0.145mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
56%
Comparison summary
Which food is lower in Sugar?
Wonton wrappers is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Wonton wrappers contains less Sodium (difference - 154mg)
Which food is lower in Saturated fat?
Wonton wrappers is lower in Saturated fat (difference - 5.299g)
Which food is cheaper?
Wonton wrappers is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Crackers is lower in Cholesterol (difference - 9mg)
Which food is lower in glycemic index?
Crackers is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Crackers is relatively richer in vitamins
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.