Crackers vs Archway Home Style Cookies
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Crackers, cheese, low sodium is higher in more vitamins & minerals
Calories (kcal)
Crackers 503
Archway Home 400
Protein (g)
Crackers 10.1
Archway Home 4.67
Carbs (g)
Crackers 58.2
Archway Home 68.2
Fat (g)
Crackers 25.3
Archway Home 12.1
Fiber (g)
Crackers 2.40
Archway Home 2.10
Quick answers
Which has more protein?
Crackers, cheese, low sodium — 10.1g vs 4.67g per 100g.
Which has fewer calories?
Archway Home Style Cookies, Date Filled Oatmeal — 400 vs 503 kcal per 100g.
Which is more nutrient-dense?
Crackers, cheese, low sodium 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 | Crackers | Archway Home Style Cookies | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 503 kcal | 400 kcal | +26% |
| Macronutrients | |||
| Water | 3.10 g | 13.5 g | -77% |
| Protein | 10.1 g | 4.67 g | +116% |
| Total lipid (fat) | 25.3 g | 12.1 g | +110% |
| Carbohydrate, by difference | 58.2 g | 68.2 g | -15% |
| Fiber, total dietary | 2.40 g | 2.10 g | +14% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.64 g | 2.76 g | +249% |
| Fatty acids, total monounsaturated | 11.9 g | 4.82 g | +146% |
| Fatty acids, total trans | — | 3.36 g | |
| Cholesterol | 13.0 mg | 6.00 mg | +117% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.570 mg | 0.280 mg | +104% |
| Riboflavin (Vitamin B2) | 0.428 mg | 0.170 mg | +152% |
| Niacin (Vitamin B3) | 4.67 mg | 1.99 mg | +135% |
| Pantothenic acid (Vitamin B5) | 0.526 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.553 mg | — | |
| Biotin (Vitamin B7) | 89.0 ug | 56.0 ug | +59% |
| Folate, total (Vitamin B9) | 64.0 ug | — | |
| Choline, total | 8.70 mg | — | |
| Vitamin B-12 — Cobalamin | 0.460 ug | — | |
| Vitamin A, RAE | 17.0 ug | — | |
| Carotene, beta | 63.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.300 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 151 mg | 28.0 mg | +439% |
| Iron, Fe | 4.77 mg | 2.26 mg | +111% |
| Magnesium, Mg | 36.0 mg | — | |
| Phosphorus, P | 218 mg | — | |
| Potassium, K | 106 mg | 159 mg | -33% |
| Sodium, Na | 458 mg | 331 mg | +38% |
| Zinc, Zn | 1.13 mg | — | |
| Copper, Cu | 0.210 mg | — | |
| Manganese, Mn | 0.629 mg | — | |
| Selenium, Se | 8.60 ug | — | |
| Other Nutrients | |||
| Energy | 2105 kj | 1673 kj | +26% |
| Ash | 3.30 g | 1.62 g | +104% |
| Total Sugars | 0.280 g | 34.3 g | -99% |
| Folic acid (Vitamin B9 — synthetic) | 25.0 ug | 56.0 ug | -55% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 134 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 11.0 ug | — | |
| Beta-carotene (Provitamin A) | 17.0 ug | — | |
| Vitamin A, IU | 156 IU | 13.0 IU | +1100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 34.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 11.2 ug | — | |
| SFA 4:0 (Butyric acid) | 0.268 g | — | |
| SFA 6:0 (Caproic acid) | 0.135 g | — | |
| SFA 8:0 (Caprylic acid) | 0.071 g | — | |
| SFA 10:0 (Capric acid) | 0.154 g | — | |
| SFA 12:0 (Lauric acid) | 0.139 g | — | |
| SFA 14:0 (Myristic acid) | 0.935 g | — | |
| SFA 16:0 (Palmitic acid) | 4.70 g | — | |
| SFA 18:0 (Stearic acid) | 2.99 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.262 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 11.5 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.46 g | 1.11 g | +121% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.25 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.207 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic 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 | — | |
| Tryptophan (EAA) | 0.129 g | — | |
| Threonine (EAA) | 0.295 g | — | |
| Isoleucine (EAA, BCAA) | 0.424 g | — | |
| Leucine (EAA, BCAA) | 0.744 g | — | |
| Lysine (EAA) | 0.418 g | — | |
| Methionine (EAA) | 0.194 g | — | |
| Cystine (conditionally essential) | 0.168 g | — | |
| Phenylalanine (EAA) | 0.490 g | — | |
| Tyrosine (conditionally essential) | 0.340 g | — | |
| Valine (EAA, BCAA) | 0.478 g | — | |
| Arginine (conditionally essential) | 0.386 g | — | |
| Histidine (EAA) | 0.245 g | — | |
| Alanine | 0.304 g | — | |
| Aspartic acid | 0.480 g | — | |
| Glutamic acid | 3.03 g | — | |
| Glycine (conditionally essential) | 0.302 g | — | |
| Proline (conditionally essential) | 1.11 g | — | |
| Serine | 0.521 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* 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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