CRACKER BARREL vs Seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, hemp seed, hulled is higher in more vitamins & minerals
Calories (kcal)
CRACKER BARREL 327
Seeds 553
Protein (g)
CRACKER BARREL 4.78
Seeds 31.6
Carbs (g)
CRACKER BARREL 41.0
Seeds 8.67
Fat (g)
CRACKER BARREL 16.0
Seeds 48.8
Fiber (g)
CRACKER BARREL 2.20
Seeds 4.00
Quick answers
Which has more protein?
Seeds, hemp seed, hulled — 31.6g vs 4.78g per 100g.
Which has fewer calories?
CRACKER BARREL, onion rings, thick-cut — 327 vs 553 kcal per 100g.
Which is more nutrient-dense?
Seeds, hemp seed, hulled scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | CRACKER BARREL | Seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 327 kcal | 553 kcal | -41% |
| Macronutrients | |||
| Water | 36.7 g | 4.96 g | +640% |
| Protein | 4.78 g | 31.6 g | -85% |
| Total lipid (fat) | 16.0 g | 48.8 g | -67% |
| Carbohydrate, by difference | 41.0 g | 8.67 g | +372% |
| Fiber, total dietary | 2.20 g | 4.00 g | -45% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.94 g | 4.60 g | -36% |
| Fatty acids, total monounsaturated | 3.63 g | 5.40 g | -33% |
| Fatty acids, total trans | 0.202 g | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0.500 mg | |
| Thiamin (Vitamin B1) | 0.123 mg | 1.27 mg | -90% |
| Riboflavin (Vitamin B2) | 0.073 mg | 0.285 mg | -74% |
| Niacin (Vitamin B3) | 0.860 mg | 9.20 mg | -91% |
| Pantothenic acid (Vitamin B5) | 0.355 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.084 mg | 0.600 mg | -86% |
| Biotin (Vitamin B7) | 14.0 ug | 110 ug | -87% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin A, RAE | 4.00 ug | 1.00 ug | +300% |
| Carotene, beta | 15.0 ug | 7.00 ug | +114% |
| Carotene, alpha | 1.00 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.31 mg | 0.800 mg | +64% |
| Minerals | |||
| Calcium, Ca | 19.0 mg | 70.0 mg | -73% |
| Iron, Fe | 0.730 mg | 7.95 mg | -91% |
| Magnesium, Mg | 21.0 mg | 700 mg | -97% |
| Phosphorus, P | 100 mg | 1650 mg | -94% |
| Potassium, K | 141 mg | 1200 mg | -88% |
| Sodium, Na | 463 mg | 5.00 mg | +9160% |
| Zinc, Zn | 0.550 mg | 9.90 mg | -94% |
| Copper, Cu | 0.087 mg | 1.60 mg | -95% |
| Manganese, Mn | 0.531 mg | 7.60 mg | -93% |
| Selenium, Se | 3.60 ug | — | |
| Other Nutrients | |||
| Energy | 1368 kj | 2313 kj | -41% |
| Ash | 1.59 g | 6.06 g | -74% |
| Total Sugars | 4.82 g | 1.50 g | +221% |
| Sucrose | 1.49 g | 0.850 g | +75% |
| Glucose | 1.36 g | 0.200 g | +580% |
| Fructose | 1.15 g | 0.310 g | +271% |
| Lactose | 0 g | 0.070 g | -100% |
| Maltose | 0.830 g | 0.070 g | +1086% |
| Galactose | 0 g | — | |
| Starch | 33.5 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 14.0 ug | 110 ug | -87% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 110 ug | |
| Retinol | 2.00 ug | — | |
| Beta-carotene (Provitamin A) | 9.00 ug | — | |
| Vitamin A, IU | 41.0 IU | 11.0 IU | +273% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 69.0 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.150 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 7.97 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 3.02 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.030 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.220 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.020 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin K1 — Phylloquinone | 36.1 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.006 g | — | |
| SFA 10:0 (Capric acid) | 0.009 g | — | |
| SFA 12:0 (Lauric acid) | 0.001 g | — | |
| SFA 14:0 (Myristic acid) | 0.016 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.004 g | — | |
| SFA 16:0 (Palmitic acid) | 1.76 g | 2.87 g | -38% |
| SFA 17:0 (Margaric acid) | 0.018 g | — | |
| SFA 18:0 (Stearic acid) | 1.00 g | 1.24 g | -20% |
| SFA 20:0 (Arachidic acid) | 0.054 g | 0.312 g | -83% |
| SFA 22:0 (Behenic acid) | 0.052 g | 0.121 g | -57% |
| SFA 24:0 (Lignoceric acid) | 0.020 g | 0.056 g | -64% |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.024 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.023 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.009 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.54 g | 5.28 g | -33% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.45 g | 5.02 g | -31% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.046 g | 0.124 g | -63% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.010 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.006 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 8.68 g | 38.1 g | -77% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 7.67 g | 27.5 g | -72% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 7.55 g | 27.4 g | -72% |
| PUFA 18:2 CLAs | 0.024 g | 0.202 g | -88% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.985 g | 10.0 g | -90% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.916 g | 8.68 g | -89% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.069 g | 1.34 g | -95% |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.617 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.008 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.008 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.099 g | — | |
| TFA 16:1 t | 0.001 g | — | |
| TFA 18:1 t | 0.094 g | — | |
| TFA 22:1 t | 0.004 g | — | |
| TFA 18:2 t not further defined | 0.103 g | — | |
| Fatty acids, total trans-polyenoic | 0.103 g | — | |
| Tryptophan (EAA) | 0.050 g | 0.369 g | -86% |
| Threonine (EAA) | 0.100 g | 1.27 g | -92% |
| Isoleucine (EAA, BCAA) | 0.160 g | 1.29 g | -88% |
| Leucine (EAA, BCAA) | 0.350 g | 2.16 g | -84% |
| Lysine (EAA) | 0.140 g | 1.28 g | -89% |
| Methionine (EAA) | 0.080 g | 0.933 g | -91% |
| Cystine (conditionally essential) | 0.120 g | 0.672 g | -82% |
| Phenylalanine (EAA) | 0.240 g | 1.45 g | -83% |
| Tyrosine (conditionally essential) | 0.110 g | 1.26 g | -91% |
| Valine (EAA, BCAA) | 0.200 g | 1.78 g | -89% |
| Arginine (conditionally essential) | 0.250 g | 4.55 g | -95% |
| Histidine (EAA) | 0.120 g | 0.969 g | -88% |
| Alanine | 0.150 g | 1.53 g | -90% |
| Aspartic acid | 0.210 g | 3.66 g | -94% |
| Glutamic acid | 1.49 g | 6.27 g | -76% |
| Glycine (conditionally essential) | 0.200 g | 1.61 g | -88% |
| Proline (conditionally essential) | 0.710 g | 1.60 g | -56% |
| Serine | 0.200 g | 1.71 g | -88% |
| Hydroxyproline | 0 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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