Crackers vs Archway Home Style Cookies
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Crackers, matzo, whole-wheat is higher in more vitamins & minerals
Calories (kcal)
Crackers 351
Archway Home 497
Protein (g)
Crackers 13.1
Archway Home 4.28
Carbs (g)
Crackers 78.9
Archway Home 65.0
Fat (g)
Crackers 1.50
Archway Home 24.4
Fiber (g)
Crackers 11.8
Archway Home 2.00
Quick answers
Which has more protein?
Crackers, matzo, whole-wheat — 13.1g vs 4.28g per 100g.
Which has fewer calories?
Crackers, matzo, whole-wheat — 351 vs 497 kcal per 100g.
Which is more nutrient-dense?
Crackers, matzo, whole-wheat 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 | 351 kcal | 497 kcal | -29% |
| Macronutrients | |||
| Water | 4.80 g | 5.01 g | -4% |
| Protein | 13.1 g | 4.28 g | +206% |
| Total lipid (fat) | 1.50 g | 24.4 g | -94% |
| Carbohydrate, by difference | 78.9 g | 65.0 g | +21% |
| Fiber, total dietary | 11.8 g | 2.00 g | +490% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.243 g | 8.08 g | -97% |
| Fatty acids, total monounsaturated | 0.194 g | 8.94 g | -98% |
| Fatty acids, total trans | — | 5.83 g | |
| Cholesterol | 0 mg | 13.0 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.365 mg | 0.250 mg | +46% |
| Riboflavin (Vitamin B2) | 0.271 mg | 0.170 mg | +59% |
| Niacin (Vitamin B3) | 5.41 mg | 2.06 mg | +163% |
| Pantothenic acid (Vitamin B5) | 1.24 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.159 mg | — | |
| Biotin (Vitamin B7) | 35.0 ug | 60.0 ug | -42% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 23.0 mg | 14.0 mg | +64% |
| Iron, Fe | 4.65 mg | 2.63 mg | +77% |
| Magnesium, Mg | 134 mg | — | |
| Phosphorus, P | 305 mg | — | |
| Potassium, K | 316 mg | 127 mg | +149% |
| Sodium, Na | 2.00 mg | 270 mg | -99% |
| Zinc, Zn | 2.61 mg | — | |
| Copper, Cu | 0.350 mg | — | |
| Manganese, Mn | 3.50 mg | — | |
| Selenium, Se | 75.1 ug | — | |
| Other Nutrients | |||
| Energy | 1469 kj | 2079 kj | -29% |
| Ash | 1.60 g | 1.28 g | +25% |
| Total Sugars | — | 34.1 g | |
| Folic acid (Vitamin B9 — synthetic) | 35.0 ug | 60.0 ug | -42% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 35.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 0 IU | 16.0 IU | -100% |
| 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 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.002 g | — | |
| SFA 16:0 (Palmitic acid) | 0.222 g | — | |
| SFA 18:0 (Stearic acid) | 0.012 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.010 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.184 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 | 0.653 g | 1.43 g | -54% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.618 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.033 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.002 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) | 0.206 g | — | |
| Threonine (EAA) | 0.382 g | — | |
| Isoleucine (EAA, BCAA) | 0.489 g | — | |
| Leucine (EAA, BCAA) | 0.889 g | — | |
| Lysine (EAA) | 0.371 g | — | |
| Methionine (EAA) | 0.204 g | — | |
| Cystine (conditionally essential) | 0.308 g | — | |
| Phenylalanine (EAA) | 0.620 g | — | |
| Tyrosine (conditionally essential) | 0.385 g | — | |
| Valine (EAA, BCAA) | 0.597 g | — | |
| Arginine (conditionally essential) | 0.631 g | — | |
| Histidine (EAA) | 0.310 g | — | |
| Alanine | 0.475 g | — | |
| Aspartic acid | 0.688 g | — | |
| Glutamic acid | 4.11 g | — | |
| Glycine (conditionally essential) | 0.541 g | — | |
| Proline (conditionally essential) | 1.35 g | — | |
| Serine | 0.622 g | — | |
| Alcohol, ethyl | 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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