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  6. Wonton wrappers vs. Saltine cracker

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

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A recap on differences between wonton wrappers and saltine cracker

  • Wonton wrappers are higher in selenium, yet saltine cracker is higher in iron, vitamin B2, folate, and vitamin B5.
  • Saltine cracker covers your daily iron needs 55% more than wonton wrappers.
  • Wonton wrappers contain 2 times more calcium than saltine cracker. While wonton wrappers contain 47mg of calcium, saltine cracker contains only 22mg.
  • The amount of sodium in wonton wrappers is lower.

Food varieties used in this article are Wonton wrappers (includes egg roll wrappers) and Crackers, saltines, fat-free, low-sodium.

Infographic

Wonton wrappers vs Saltine 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 14% 7.2% 126% 49% 19% 35% 75% 83% 154%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 6.6% 10% 290% 48% 26% 48% 111% 83% 117%
Contains more CalciumCalcium +113.6%
Contains less SodiumSodium -32.6%
Contains more SeleniumSelenium +31.8%
Contains more MagnesiumMagnesium +30%
Contains more PotassiumPotassium +40.2%
Contains more IronIron +129.8%
Contains more ZincZinc +32.4%
Contains more PhosphorusPhosphorus +39.5%
~equal in Copper ~0.145mg
~equal in Manganese ~0.637mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.3% 0% 0% 130% 87% 102% 1.5% 6.9% 2.5% 0% 65% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.4% 0% 130% 136% 107% 23% 20% 0% 12% 93% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B2Vitamin B2 +56.1%
Contains more Vitamin B5Vitamin B5 +1460%
Contains more Vitamin B6Vitamin B6 +183.3%
Contains more FolateFolate +44.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.518mg
~equal in Vitamin B3 ~5.714mg

All nutrients comparison - raw data values

Nutrient Wonton wrappers Saltine cracker DV% diff.
Iron 3.36mg 7.72mg 55%
Vitamin B2 0.378mg 0.59mg 16%
Selenium 28.2µg 21.4µg 12%
Sodium 572mg 849mg 12%
Folate 86µg 124µg 10%
Carbs 57.9g 82.3g 8%
Vitamin B5 0.025mg 0.39mg 7%
Phosphorus 81mg 113mg 5%
Calories 291kcal 393kcal 5%
Choline 19.6mg 4%
Fiber 1.8g 2.7g 4%
Vitamin K 4.9µg 4%
Vitamin B6 0.03mg 0.085mg 4%
Calcium 47mg 22mg 3%
Cholesterol 9mg 0mg 3%
Zinc 0.71mg 0.94mg 2%
Vitamin B3 5.424mg 5.714mg 2%
Potassium 82mg 115mg 1%
Protein 9.8g 10.5g 1%
Polyunsaturated fat 0.61g 0.685g 1%
Vitamin B12 0.02µg 0µg 1%
Vitamin E 0.12mg 1%
Magnesium 20mg 26mg 1%
Fats 1.5g 1.6g 0%
Net carbs 56.1g 79.6g N/A
Sugar 0.38g N/A
Copper 0.147mg 0.145mg 0%
Vitamin A 4µg 0µg 0%
Manganese 0.638mg 0.637mg 0%
Vitamin B1 0.519mg 0.518mg 0%
Saturated fat 0.263g 0.244g 0%
Monounsaturated fat 0.195g 0.142g 0%
Tryptophan 0.114mg 0.138mg 0%
Threonine 0.268mg 0.287mg 0%
Isoleucine 0.369mg 0.378mg 0%
Leucine 0.684mg 0.716mg 0%
Lysine 0.204mg 0.29mg 0%
Methionine 0.176mg 0.18mg 0%
Phenylalanine 0.486mg 0.514mg 0%
Valine 0.417mg 0.439mg 0%
Histidine 0.209mg 0.224mg 0%
Omega-3 - DHA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 58% 29% 2%
Protein: 9.8 g
Fats: 1.5 g
Carbs: 57.9 g
Water: 28.8 g
Other: 2 g
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 g
Contains more WaterWater +747.1%
Contains more CarbsCarbs +42.1%
~equal in Protein ~10.5g
~equal in Fats ~1.6g
~equal in Other ~2.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.263 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.61 g
23% 13% 64%
Saturated fat: Sat. Fat 0.244 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.685 g
Contains more Mono. FatMonounsaturated fat +37.3%
Contains more Poly. FatPolyunsaturated fat +12.3%
~equal in Saturated fat ~0.244g

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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. Saltine cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/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.