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  6. Zwieback vs. Wonton wrappers

Zwieback vs. Wonton wrappers — In-Depth Nutrition Comparison

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A recap on the differences between zwieback and wonton wrappers

  • Zwieback is higher in vitamin B5, potassium, and vitamin C, yet wonton wrappers are higher in iron, vitamin B1, vitamin B3, and vitamin B2.
  • Wonton wrappers cover your daily iron needs 35% more than zwieback.
  • The amount of saturated fat in wonton wrappers is lower.

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

Infographic

Zwieback vs Wonton wrappers 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 10% 6% 27% 23% 48% 15% 24% 30% 0% 157%
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%
Contains more PotassiumPotassium +272%
Contains less SodiumSodium -60.3%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +135%
Contains more IronIron +460%
Contains more ZincZinc +31.5%
Contains more PhosphorusPhosphorus +47.3%
~equal in Copper ~0.147mg
~equal in Selenium ~28.2µg

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 18% 5.3% 49% 0% 52% 55% 25% 32% 19% 0% 2.3% 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 0% 1.3% 0% 0% 130% 87% 102% 1.5% 6.9% 2.5% 0% 65%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +2048%
Contains more Vitamin B6Vitamin B6 +173.3%
Contains more Vitamin KVitamin K +∞%
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 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~86µg

All nutrients comparison - raw data values

Nutrient Zwieback Wonton wrappers DV% diff.
Iron 0.6mg 3.36mg 35%
Manganese 0.638mg 28%
Vitamin B1 0.208mg 0.519mg 26%
Vitamin B3 1.319mg 5.424mg 26%
Vitamin E 2.44mg 16%
Sodium 227mg 572mg 15%
Fats 9.7g 1.5g 13%
Vitamin B2 0.239mg 0.378mg 11%
Vitamin B5 0.537mg 0.025mg 10%
Saturated fat 2.525g 0.263g 10%
Monounsaturated fat 4.244g 0.195g 10%
Polyunsaturated fat 2.073g 0.61g 10%
Calories 426kcal 291kcal 7%
Potassium 305mg 82mg 7%
Vitamin C 5.3mg 0mg 6%
Carbs 74.2g 57.9g 5%
Phosphorus 55mg 81mg 4%
Vitamin B6 0.082mg 0.03mg 4%
Calcium 20mg 47mg 3%
Fiber 2.5g 1.8g 3%
Zinc 0.54mg 0.71mg 2%
Choline 10.7mg 2%
Protein 10.1g 9.8g 1%
Magnesium 14mg 20mg 1%
Vitamin A 16µg 4µg 1%
Selenium 28.7µg 28.2µg 1%
Vitamin B12 0µg 0.02µg 1%
Vitamin K 0.9µg 1%
Net carbs 71.7g 56.1g N/A
Cholesterol 8mg 9mg 0%
Sugar 12.5g N/A
Copper 0.145mg 0.147mg 0%
Folate 87µg 86µg 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 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 10% 74% 5%
Protein: 10.1 g
Fats: 9.7 g
Carbs: 74.2 g
Water: 4.5 g
Other: 1.5 g
10% 58% 29% 2%
Protein: 9.8 g
Fats: 1.5 g
Carbs: 57.9 g
Water: 28.8 g
Other: 2 g
Contains more FatsFats +546.7%
Contains more CarbsCarbs +28.2%
Contains more WaterWater +540%
Contains more OtherOther +33.3%
~equal in Protein ~9.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 48% 23%
Saturated fat: Sat. Fat 2.525 g
Monounsaturated fat: Mono. Fat 4.244 g
Polyunsaturated fat: Poly. Fat 2.073 g
25% 18% 57%
Saturated fat: Sat. Fat 0.263 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.61 g
Contains more Mono. FatMonounsaturated fat +2076.4%
Contains more Poly. FatPolyunsaturated fat +239.8%
Contains less Sat. FatSaturated fat -89.6%

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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. Zwieback - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171372/nutrients
  2. Wonton wrappers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172802/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.