Graham cracker vs. Wonton wrappers — In-Depth Nutrition Comparison
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Differences between graham cracker and wonton wrappers
- Graham cracker has more manganese, phosphorus, fats, vitamin B6, vitamin B5, and carbs, while wonton wrappers have more selenium, vitamin B1, and protein.
- Wonton wrappers' daily need coverage for selenium is 40% higher.
- Wonton wrappers contain 17 times less vitamin B5 than graham cracker. Graham cracker contains 0.42mg of vitamin B5, while wonton wrappers contain 0.025mg.
- The amount of saturated fat in wonton wrappers is lower.
The food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Wonton wrappers (includes egg roll wrappers).
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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.
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +63.8% |
| Contains more PotassiumPotassium | +107.3% |
| Contains more IronIron | +12.5% |
| Contains more CopperCopper | +15.6% |
| Contains more ZincZinc | +35.2% |
| Contains more PhosphorusPhosphorus | +128.4% |
| Contains less SodiumSodium | -19.8% |
| Contains more ManganeseManganese | +59.7% |
| Contains more SeleniumSelenium | +347.6% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +1580% |
| Contains more Vitamin B6Vitamin B6 | +420% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +95.8% |
| Contains more Vitamin B2Vitamin B2 | +19.2% |
| Contains more Vitamin B3Vitamin B3 | +22.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 6.3µg | 28.2µg | 40% |
| Omega-3 (ALA) | 0.599g | 37% | |
| Polyunsaturated fat | 5.388g | 0.61g | 32% |
| Omega-6 (Linoleic acid) | 4.735g | 28% | |
| Vitamin B1 | 0.265mg | 0.519mg | 21% |
| Starch | 46.56g | 19% | |
| Manganese | 1.019mg | 0.638mg | 17% |
| Phosphorus | 185mg | 81mg | 15% |
| Fats | 10.6g | 1.5g | 14% |
| Vitamin K | 14.3µg | 12% | |
| Vitamin E | 1.51mg | 10% | |
| Vitamin B6 | 0.156mg | 0.03mg | 10% |
| Vitamin B5 | 0.42mg | 0.025mg | 8% |
| Calories | 430kcal | 291kcal | 7% |
| Carbs | 77.66g | 57.9g | 7% |
| Protein | 6.69g | 9.8g | 6% |
| Fiber | 3.4g | 1.8g | 6% |
| Vitamin B3 | 4.439mg | 5.424mg | 6% |
| Saturated fat | 1.633g | 0.263g | 6% |
| Monounsaturated fat | 2.509g | 0.195g | 6% |
| Magnesium | 40mg | 20mg | 5% |
| Iron | 3.78mg | 3.36mg | 5% |
| Sodium | 459mg | 572mg | 5% |
| Vitamin B2 | 0.317mg | 0.378mg | 5% |
| Cholesterol | 0mg | 9mg | 3% |
| Calcium | 77mg | 47mg | 3% |
| Potassium | 170mg | 82mg | 3% |
| Copper | 0.17mg | 0.147mg | 3% |
| Zinc | 0.96mg | 0.71mg | 2% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Folate | 91µg | 86µg | 1% |
| Choline | 5.9mg | 1% | |
| Fructose | 0.99g | 1% | |
| Protein per 100 calories | 1.6g | 3.4g | N/A |
| Calories per 10 g protein | 643kcal | 297kcal | N/A |
| Weight per 100 calories | 23g | 34g | N/A |
| Unsaturated / Saturated Fat ratio | 4.8 | 3.1 | N/A |
| Net carbs | 74.26g | 56.1g | N/A |
| Sugar | 24.85g | N/A | |
| Vitamin A | 0µg | 4µg | 0% |
| Trans fat | 0.055g | 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 |
| Omega-6 (Gamma-linolenic acid) | 0.024g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
9.8 g
Fats:
1.5 g
Carbs:
57.9 g
Water:
28.8 g
Other:
2 g
| Contains more FatsFats | +606.7% |
| Contains more CarbsCarbs | +34.1% |
| Contains more ProteinProtein | +46.5% |
| Contains more WaterWater | +749.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
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 | +1186.7% |
| Contains more Poly. FatPolyunsaturated fat | +783.3% |
| Contains less Sat. FatSaturated fat | -83.9% |
