Crackers vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour is higher in more vitamins & minerals
Calories (kcal)
Crackers 456
Flour —
Protein (g)
Crackers 2.50
Flour 0.918
Carbs (g)
Crackers 76.9
Flour 87.3
Fat (g)
Crackers 15.4
Flour 0.494
Fiber (g)
Crackers 3.00
Flour 4.83
Quick answers
Which has more protein?
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour — 2.50g vs 0.918g per 100g.
Which is more nutrient-dense?
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour 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 | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 456 kcal | — | |
| Macronutrients | |||
| Water | 2.48 g | 10.6 g | -77% |
| Protein | 2.50 g | 0.918 g | +172% |
| Total lipid (fat) | 15.4 g | 0.494 g | +3021% |
| Carbohydrate, by difference | 76.9 g | 87.3 g | -12% |
| Fiber, total dietary | 3.00 g | 4.83 g | -38% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.71 g | — | |
| Fatty acids, total monounsaturated | 4.88 g | — | |
| Fatty acids, total trans | 0.048 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.060 mg | 0.051 mg | +17% |
| Riboflavin (Vitamin B2) | 0.100 mg | 0.068 mg | +48% |
| Niacin (Vitamin B3) | 0.630 mg | 0.600 mg | +5% |
| Vitamin B-6 — Pyridoxine | 0.070 mg | 0.050 mg | +40% |
| Biotin (Vitamin B7) | 7.00 ug | — | |
| Minerals | |||
| Calcium, Ca | 28.0 mg | 74.6 mg | -62% |
| Iron, Fe | 0.560 mg | 3.99 mg | -86% |
| Magnesium, Mg | 15.0 mg | 33.6 mg | -55% |
| Phosphorus, P | 57.0 mg | 39.2 mg | +45% |
| Potassium, K | 86.0 mg | 198 mg | -56% |
| Sodium, Na | 890 mg | 13.1 mg | +6704% |
| Zinc, Zn | 0.440 mg | 0.410 mg | +7% |
| Copper, Cu | 0.087 mg | 0.077 mg | +14% |
| Manganese, Mn | 0.299 mg | 0.395 mg | -24% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 357 kcal | |
| Energy (Atwater Specific Factors) | — | 359 kcal | |
| Energy | 1910 kj | — | |
| Nitrogen | — | 0.157 g | |
| Ash | 2.67 g | 0.715 g | +273% |
| Total dietary fiber (AOAC 2011.25) | — | 7.66 g | |
| High Molecular Weight Dietary Fiber (HMWDF) | — | 6.27 g | |
| Low Molecular Weight Dietary Fiber (LMWDF) | — | 1.39 g | |
| Beta-glucan | — | 0 g | |
| Total Sugars | 3.90 g | — | |
| Sucrose | 3.20 g | — | |
| Glucose | 0.400 g | — | |
| Fructose | 0.300 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 71.9 g | 79.7 g | -10% |
| Molybdenum, Mo | — | 2.53 ug | |
| Biotin | — | 0.519 ug | |
| Folic acid (Vitamin B9 — synthetic) | 7.00 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.002 g | — | |
| SFA 12:0 (Lauric acid) | 0.025 g | — | |
| SFA 14:0 (Myristic acid) | 0.109 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.010 g | — | |
| SFA 16:0 (Palmitic acid) | 4.93 g | — | |
| SFA 17:0 (Margaric acid) | 0.013 g | — | |
| SFA 18:0 (Stearic acid) | 0.554 g | — | |
| SFA 20:0 (Arachidic acid) | 0.044 g | — | |
| SFA 22:0 (Behenic acid) | 0.010 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.010 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.003 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.026 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.024 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.004 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.82 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 4.81 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.025 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.37 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.33 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.29 g | — | |
| PUFA 18:2 CLAs | 0.006 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.034 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.027 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.007 g | — | |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.002 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.001 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.001 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.007 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.004 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 | 0.019 g | — | |
| TFA 16:1 t | 0.002 g | — | |
| TFA 18:1 t | 0.017 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.029 g | — | |
| Fatty acids, total trans-polyenoic | 0.029 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour nutrition facts Flour, cassava nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +6704% in Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour Protein +172% in Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour Iron, Fe -86% in Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour Calcium, Ca -62% in Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour
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