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.
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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.
| 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% |
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 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 D
~0µg
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:
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
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
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 291kcal | 393kcal |
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| Protein | 9.8g | 10.5g |
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| Fats | 1.5g | 1.6g |
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| Net carbs | 56.1g | 79.6g |
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| Carbs | 57.9g | 82.3g |
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| Cholesterol | 9mg | 0mg |
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| Magnesium | 20mg | 26mg |
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| Calcium | 47mg | 22mg |
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| Potassium | 82mg | 115mg |
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| Iron | 3.36mg | 7.72mg |
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| Sugar | 0.38g |
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| Fiber | 1.8g | 2.7g |
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| Copper | 0.147mg | 0.145mg |
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| Zinc | 0.71mg | 0.94mg |
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| Phosphorus | 81mg | 113mg |
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| Sodium | 572mg | 849mg |
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| Vitamin A | 14IU | 0IU |
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| Vitamin A | 4µg | 0µg |
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| Vitamin E | 0.12mg |
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| Manganese | 0.638mg | 0.637mg |
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| Selenium | 28.2µg | 21.4µg |
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| Vitamin B1 | 0.519mg | 0.518mg |
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| Vitamin B2 | 0.378mg | 0.59mg |
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| Vitamin B3 | 5.424mg | 5.714mg |
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| Vitamin B5 | 0.025mg | 0.39mg |
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| Vitamin B6 | 0.03mg | 0.085mg |
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| Vitamin B12 | 0.02µg | 0µg |
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| Vitamin K | 4.9µg |
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| Folate | 86µg | 124µg |
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| Choline | 19.6mg |
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| Saturated Fat | 0.263g | 0.244g |
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| Monounsaturated Fat | 0.195g | 0.142g |
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| Polyunsaturated fat | 0.61g | 0.685g |
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| Tryptophan | 0.114mg | 0.138mg |
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| Threonine | 0.268mg | 0.287mg |
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| Isoleucine | 0.369mg | 0.378mg |
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| Leucine | 0.684mg | 0.716mg |
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| Lysine | 0.204mg | 0.29mg |
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| Methionine | 0.176mg | 0.18mg |
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| Phenylalanine | 0.486mg | 0.514mg |
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| Valine | 0.417mg | 0.439mg |
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| Histidine | 0.209mg | 0.224mg |
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| Omega-3 - DHA | 0.001g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
30%
41%
Minerals Daily Need Coverage Score
58%
76%
Comparison summary
Which food is lower in Sugar?
Wonton wrappers is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Wonton wrappers contains less Sodium (difference - 277mg)
Which food is cheaper?
Wonton wrappers is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Saltine cracker is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Saltine cracker is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Saltine cracker is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Saltine cracker is relatively richer in vitamins
Which food is richer in minerals?
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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.