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  6. Wonton wrappers vs. Zwieback

Wonton wrappers vs. Zwieback — In-Depth Nutrition Comparison

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A recap on the differences between wonton wrappers and zwieback

  • Wonton wrappers are higher in iron, vitamin B1, vitamin B3, and vitamin B2, yet zwieback is higher in vitamin B5, potassium, and vitamin C.
  • Wonton wrappers cover your daily iron needs 35% more than zwieback.
  • Wonton wrappers contain 4 times more vitamin B3 than zwieback. While wonton wrappers contain 5.424mg of vitamin B3, zwieback contains only 1.319mg.
  • The amount of sodium in zwieback is lower.

Food varieties used in this article are Wonton wrappers (includes egg roll wrappers) and Zwieback.

Infographic

Wonton wrappers vs Zwieback 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 10% 6% 27% 23% 48% 15% 24% 30% 0% 157%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +135%
Contains more IronIron +460%
Contains more ZincZinc +31.5%
Contains more PhosphorusPhosphorus +47.3%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +272%
Contains less SodiumSodium -60.3%
~equal in Copper ~0.145mg
~equal in Selenium ~28.7µg

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 0% 1.3% 0% 0% 130% 87% 102% 1.5% 6.9% 2.5% 0% 65%
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 18% 5.3% 49% 0% 52% 55% 25% 32% 19% 0% 2.3% 65%
Contains more Vitamin B1Vitamin B1 +149.5%
Contains more Vitamin B2Vitamin B2 +58.2%
Contains more Vitamin B3Vitamin B3 +311.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B5Vitamin B5 +2048%
Contains more Vitamin B6Vitamin B6 +173.3%
~equal in Vitamin D ~0µg
~equal in Folate ~87µg

All nutrients comparison - raw data values

Nutrient Wonton wrappers Zwieback DV% diff.
Iron 3.36mg 0.6mg 35%
Manganese 0.638mg 28%
Vitamin B1 0.519mg 0.208mg 26%
Vitamin B3 5.424mg 1.319mg 26%
Vitamin E 2.44mg 16%
Sodium 572mg 227mg 15%
Fats 1.5g 9.7g 13%
Vitamin B2 0.378mg 0.239mg 11%
Vitamin B5 0.025mg 0.537mg 10%
Saturated fat 0.263g 2.525g 10%
Monounsaturated fat 0.195g 4.244g 10%
Polyunsaturated fat 0.61g 2.073g 10%
Calories 291kcal 426kcal 7%
Potassium 82mg 305mg 7%
Vitamin C 0mg 5.3mg 6%
Carbs 57.9g 74.2g 5%
Phosphorus 81mg 55mg 4%
Vitamin B6 0.03mg 0.082mg 4%
Calcium 47mg 20mg 3%
Fiber 1.8g 2.5g 3%
Zinc 0.71mg 0.54mg 2%
Choline 10.7mg 2%
Protein 9.8g 10.1g 1%
Magnesium 20mg 14mg 1%
Vitamin A 4µg 16µg 1%
Selenium 28.2µg 28.7µg 1%
Vitamin B12 0.02µg 0µg 1%
Vitamin K 0.9µg 1%
Net carbs 56.1g 71.7g N/A
Cholesterol 9mg 8mg 0%
Sugar 12.5g N/A
Copper 0.147mg 0.145mg 0%
Folate 86µg 87µg 0%
Trans fat 0.012g 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

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
10% 10% 74% 5%
Protein: 10.1 g
Fats: 9.7 g
Carbs: 74.2 g
Water: 4.5 g
Other: 1.5 g
Contains more WaterWater +540%
Contains more OtherOther +33.3%
Contains more FatsFats +546.7%
Contains more CarbsCarbs +28.2%
~equal in Protein ~10.1g

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
29% 48% 23%
Saturated fat: Sat. Fat 2.525 g
Monounsaturated fat: Mono. Fat 4.244 g
Polyunsaturated fat: Poly. Fat 2.073 g
Contains less Sat. FatSaturated fat -89.6%
Contains more Mono. FatMonounsaturated fat +2076.4%
Contains more Poly. FatPolyunsaturated fat +239.8%

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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. Zwieback - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171372/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.