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  6. Wonton wrappers vs. Pie crust

Wonton wrappers vs. Pie crust — In-Depth Nutrition Comparison

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Significant differences between Wonton wrappers and Pie crust

  • The amount of Vitamin B3, Iron, Manganese, Vitamin B2, Vitamin B1, Selenium, and Copper in Wonton wrappers are higher than in Pie crust.
  • Pie crust covers your daily Saturated Fat needs 39% more than Wonton wrappers.
  • Pie crust has 2 times less Manganese than Wonton wrappers. Wonton wrappers have 0.638mg of Manganese, while Pie crust has 0.315mg.
  • Wonton wrappers contain less Sodium.

Specific food types used in this comparison are Wonton wrappers (includes egg roll wrappers) and Pie crust, standard-type, dry mix.

Infographic

Wonton wrappers vs Pie crust 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
8
:
2
Pie crust
Pie crust
Contains more Iron +51.4%
Contains more Magnesium +33.3%
Contains more Potassium +28.1%
Contains less Sodium -24%
Contains more Zinc +77.5%
Contains more Copper +96%
Contains more Manganese +102.5%
Contains more Selenium +23.1%
Contains more Calcium +29.8%
Equal in Phosphorus - 86
Wonton wrappers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 126% 15% 35% 8% 75% 20% 49% 84% 154%
Pie crust
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 84% 11% 37% 6% 99% 11% 25% 42% 125%
Contains more Iron +51.4%
Contains more Magnesium +33.3%
Contains more Potassium +28.1%
Contains less Sodium -24%
Contains more Zinc +77.5%
Contains more Copper +96%
Contains more Manganese +102.5%
Contains more Selenium +23.1%
Contains more Calcium +29.8%
Equal in Phosphorus - 86

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
5
:
3
Pie crust
Pie crust
Contains more Vitamin A +∞%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B2 +77.5%
Contains more Vitamin B3 +98.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +972%
Contains more Vitamin B6 +113.3%
Contains more Folate +20.9%
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%
Pie crust
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 99% 50% 52% 17% 15% 78% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B2 +77.5%
Contains more Vitamin B3 +98.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +972%
Contains more Vitamin B6 +113.3%
Contains more Folate +20.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wonton wrappers
Wonton wrappers
3
:
1
Pie crust
Pie crust
Contains more Protein +42%
Contains more Carbs +11.1%
Contains more Water +278.9%
Contains more Fats +1993.3%
Equal in Carbs - 52.1
Equal in Other - 2
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
Pie crust
7% 31% 52% 8% 2%
Protein: 6.9 g
Fats: 31.4 g
Carbs: 52.1 g
Water: 7.6 g
Other: 2 g
Contains more Protein +42%
Contains more Carbs +11.1%
Contains more Water +278.9%
Contains more Fats +1993.3%
Equal in Carbs - 52.1
Equal in Other - 2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wonton wrappers
Wonton wrappers
1
:
2
Pie crust
Pie crust
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +9072.8%
Contains more Polyunsaturated fat +550.5%
Wonton wrappers
25% 18% 57%
Saturated Fat: 0.263 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.61 g
Pie crust
27% 60% 13%
Saturated Fat: 7.974 g
Monounsaturated Fat: 17.887 g
Polyunsaturated fat: 3.968 g
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +9072.8%
Contains more Polyunsaturated fat +550.5%

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

All nutrients comparison - raw data values

Nutrient Wonton wrappers Pie crust Opinion
Net carbs 56.1g 52.1g Wonton wrappers
Protein 9.8g 6.9g Wonton wrappers
Fats 1.5g 31.4g Pie crust
Carbs 57.9g 52.1g Wonton wrappers
Calories 291kcal 518kcal Pie crust
Fiber 1.8g Wonton wrappers
Calcium 47mg 61mg Pie crust
Iron 3.36mg 2.22mg Wonton wrappers
Magnesium 20mg 15mg Wonton wrappers
Phosphorus 81mg 86mg Pie crust
Potassium 82mg 64mg Wonton wrappers
Sodium 572mg 753mg Wonton wrappers
Zinc 0.71mg 0.4mg Wonton wrappers
Copper 0.147mg 0.075mg Wonton wrappers
Manganese 0.638mg 0.315mg Wonton wrappers
Selenium 28.2µg 22.9µg Wonton wrappers
Vitamin A 14IU 0IU Wonton wrappers
Vitamin A RAE 4µg 0µg Wonton wrappers
Vitamin B1 0.519mg 0.392mg Wonton wrappers
Vitamin B2 0.378mg 0.213mg Wonton wrappers
Vitamin B3 5.424mg 2.727mg Wonton wrappers
Vitamin B5 0.025mg 0.268mg Pie crust
Vitamin B6 0.03mg 0.064mg Pie crust
Folate 86µg 104µg Pie crust
Vitamin B12 0.02µg 0µg Wonton wrappers
Tryptophan 0.114mg 0.08mg Wonton wrappers
Threonine 0.268mg 0.184mg Wonton wrappers
Isoleucine 0.369mg 0.255mg Wonton wrappers
Leucine 0.684mg 0.476mg Wonton wrappers
Lysine 0.204mg 0.133mg Wonton wrappers
Methionine 0.176mg 0.121mg Wonton wrappers
Phenylalanine 0.486mg 0.339mg Wonton wrappers
Valine 0.417mg 0.289mg Wonton wrappers
Histidine 0.209mg 0.146mg Wonton wrappers
Cholesterol 9mg 0mg Pie crust
Saturated Fat 0.263g 7.974g Wonton wrappers
Omega-3 - DHA 0.001g 0g Wonton wrappers
Monounsaturated Fat 0.195g 17.887g Pie crust
Polyunsaturated fat 0.61g 3.968g Pie crust

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wonton wrappers Pie crust
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
26%
Pie crust
Minerals Daily Need Coverage Score
58%
Wonton wrappers
45%
Pie crust

Comparison summary

Which food contains less Sodium?
Wonton wrappers
Wonton wrappers contains less Sodium (difference - 181mg)
Which food is lower in Saturated Fat?
Wonton wrappers
Wonton wrappers is lower in Saturated Fat (difference - 7.711g)
Which food is richer in minerals?
Wonton wrappers
Wonton wrappers is relatively richer in minerals
Which food is lower in Cholesterol?
Pie crust
Pie crust is lower in Cholesterol (difference - 9mg)
Which food is lower in glycemic index?
Pie crust
Pie crust is lower in glycemic index (difference - 81)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pie crust - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175022/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.