Wonton wrappers vs. Cream cracker — In-Depth Nutrition Comparison

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How are wonton wrappers and cream cracker different?

Wonton wrappers are higher in selenium, vitamin B1, and vitamin B2; however, cream cracker is richer in iron, vitamin B1,2, folate, vitamin B5, and manganese.
Daily need coverage for iron for cream cracker is 50% higher.
Wonton wrappers contain 3 times more selenium than cream cracker. While wonton wrappers contain 28.2µg of selenium, cream cracker contains only 9.5µg.
Wonton wrappers have less sodium.
Cream cracker has a lower glycemic index (65) than wonton wrappers (81).

Wonton wrappers (includes egg roll wrappers) and Crackers, cream, GAMESA SABROSAS are the varieties used in this article.

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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

Cream cracker

Contains more CalciumCalcium	+80.8%
Contains more CopperCopper	+32.4%
Contains less SodiumSodium	-50.2%
Contains more SeleniumSelenium	+196.8%

Contains more MagnesiumMagnesium	+25%
Contains more PotassiumPotassium	+57.3%
Contains more IronIron	+119.6%
Contains more PhosphorusPhosphorus	+21%
Contains more ManganeseManganese	+21.9%

~equal in Zinc ~0.66mg

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

Cream cracker

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+74.2%
Contains more Vitamin B2Vitamin B2	+57.5%

Contains more Vitamin B5Vitamin B5	+1748%
Contains more Vitamin B6Vitamin B6	+116.7%
Contains more Vitamin B12Vitamin B12	+2200%
Contains more FolateFolate	+73.3%

~equal in Vitamin C ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B3 ~5.08mg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	3.36mg	7.38mg	50%
Selenium	28.2µg	9.5µg	34%
Fats	1.5g	20.37g	29%
Monounsaturated fat	0.195g	10.625g	26%
Sodium	572mg	1148mg	25%
Saturated fat	0.263g	5.362g	23%
Starch		51.87g	21%
Vitamin B1	0.519mg	0.298mg	18%
Vitamin B12	0.02µg	0.46µg	18%
Folate	86µg	149µg	16%
Vitamin K		17.9µg	15%
Polyunsaturated fat	0.61g	2.45g	12%
Vitamin B2	0.378mg	0.24mg	11%
Vitamin E		1.59mg	11%
Calories	291kcal	484kcal	10%
Vitamin B5	0.025mg	0.462mg	9%
Protein	9.8g	7.01g	6%
Manganese	0.638mg	0.778mg	6%
Copper	0.147mg	0.111mg	4%
Vitamin B6	0.03mg	0.065mg	3%
Cholesterol	9mg		3%
Vitamin B3	5.424mg	5.08mg	2%
Calcium	47mg	26mg	2%
Fiber	1.8g	2.4g	2%
Carbs	57.9g	64.55g	2%
Phosphorus	81mg	98mg	2%
Fructose		0.95g	1%
Potassium	82mg	129mg	1%
Magnesium	20mg	25mg	1%
Net carbs	56.1g	62.15g	N/A
Sugar		9.37g	N/A
Zinc	0.71mg	0.66mg	0%
Vitamin A	4µg		0%
Trans fat		3.969g	N/A
Tryptophan	0.114mg		0%
Threonine	0.268mg		0%
Isoleucine	0.369mg		0%
Leucine	0.684mg		0%
Lysine	0.204mg		0%
Methionine	0.176mg		0%
Phenylalanine	0.486mg		0%
Valine	0.417mg		0%
Histidine	0.209mg		0%
Omega-3 - DHA	0.001g	0g	N/A
Omega-3 - ALA		0.045g	N/A
Omega-6 - Linoleic acid		1.542g	N/A