Cheese crackers vs. Wonton wrappers — In-Depth Nutrition Comparison

Compare

Important differences between cheese crackers and wonton wrappers

Cheese crackers have more fats, iron, phosphorus, folate, vitamin B12, vitamin B6, and vitamin B5; however, wonton wrappers have more selenium.
Cheese crackers' daily need coverage for fats is 33% more.
Cheese crackers have 20 times more saturated fat than wonton wrappers. Cheese crackers have 5.288g of saturated fat, while wonton wrappers have 0.263g.
Wonton wrappers have a higher glycemic index than cheese crackers.

The food varieties used in the comparison are Crackers, cheese, regular and Wonton wrappers (includes egg roll wrappers).

Infographic

Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cheese crackers

Wonton wrappers

Contains more MagnesiumMagnesium	+25%
Contains more CalciumCalcium	+189.4%
Contains more PotassiumPotassium	+90.2%
Contains more IronIron	+45.2%
Contains more ZincZinc	+67.6%
Contains more PhosphorusPhosphorus	+146.9%

Contains more CopperCopper	+17.6%
Contains less SodiumSodium	-41.2%
Contains more ManganeseManganese	+13.5%
Contains more SeleniumSelenium	+108.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cheese crackers

Wonton wrappers

Contains more Vitamin AVitamin A	+325%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+12.7%
Contains more Vitamin B5Vitamin B5	+1788%
Contains more Vitamin B6Vitamin B6	+466.7%
Contains more Vitamin B12Vitamin B12	+1600%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+76.7%

Contains more Vitamin B2Vitamin B2

+11.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.519mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	10.09g	0.61g	63%
Omega-6 (Linoleic acid)	9.25g		54%
Omega-3 (ALA)	0.715g		45%
Fats	22.74g	1.5g	33%
Selenium	13.5µg	28.2µg	27%
Saturated fat	5.288g	0.263g	23%
Starch	52.56g		22%
Iron	4.88mg	3.36mg	19%
Phosphorus	200mg	81mg	17%
Sodium	973mg	572mg	17%
Folate	152µg	86µg	17%
Vitamin E	2.19mg		15%
Monounsaturated fat	5.744g	0.195g	14%
Vitamin B12	0.34µg	0.02µg	13%
Vitamin B6	0.17mg	0.03mg	11%
Calories	489kcal	291kcal	10%
Calcium	136mg	47mg	9%
Vitamin B5	0.472mg	0.025mg	9%
Vitamin K	9.4µg		8%
Zinc	1.19mg	0.71mg	4%
Vitamin B1	0.562mg	0.519mg	4%
Vitamin B3	6.113mg	5.424mg	4%
Manganese	0.562mg	0.638mg	3%
Vitamin B2	0.338mg	0.378mg	3%
Protein	10.93g	9.8g	2%
Cholesterol	3mg	9mg	2%
Potassium	156mg	82mg	2%
Fiber	2.3g	1.8g	2%
Copper	0.125mg	0.147mg	2%
Choline	8.7mg		2%
Carbs	59.42g	57.9g	1%
Magnesium	25mg	20mg	1%
Vitamin A	17µg	4µg	1%
Protein per 100 calories	2.2g	3.4g	N/A
Calories per 10 g protein	447kcal	297kcal	N/A
Weight per 100 calories	20g	34g	N/A
Unsaturated / Saturated Fat ratio	3	3.1	N/A
Net carbs	57.12g	56.1g	N/A
Vitamin D*	1 IU		0%
Sugar	4.53g		N/A
Trans fat	0.542g		N/A
Tryptophan	0.129mg	0.114mg	0%
Threonine	0.295mg	0.268mg	0%
Isoleucine	0.424mg	0.369mg	0%
Leucine	0.744mg	0.684mg	0%
Lysine	0.418mg	0.204mg	0%
Methionine	0.194mg	0.176mg	0%
Phenylalanine	0.49mg	0.486mg	0%
Valine	0.478mg	0.417mg	0%
Histidine	0.245mg	0.209mg	0%
Fructose	0.37g		0%
Omega-3 (EPA)	0.001g	0g	N/A
Omega-3 (DHA)	0g	0.001g	N/A
Omega-3 (DPA)	0.001g	0g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0.001g		N/A
Omega-6 (Eicosadienoic acid)	0.007g		N/A