Crackers vs Archway Home Style Cookies
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Crackers, rusk toast is higher in more vitamins & minerals
Calories (kcal)
Crackers 407
Archway Home 497
Protein (g)
Crackers 13.5
Archway Home 4.28
Carbs (g)
Crackers 72.3
Archway Home 65.0
Fat (g)
Crackers 7.20
Archway Home 24.4
Fiber (g)
Crackers —
Archway Home 2.00
Quick answers
Which has more protein?
Crackers, rusk toast — 13.5g vs 4.28g per 100g.
Which has fewer calories?
Crackers, rusk toast — 407 vs 497 kcal per 100g.
Which is more nutrient-dense?
Crackers, rusk toast 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 | 407 kcal | 497 kcal | -18% |
| Macronutrients | |||
| Water | 5.50 g | 5.01 g | +10% |
| Protein | 13.5 g | 4.28 g | +215% |
| Total lipid (fat) | 7.20 g | 24.4 g | -70% |
| Carbohydrate, by difference | 72.3 g | 65.0 g | +11% |
| Fiber, total dietary | — | 2.00 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.38 g | 8.08 g | -83% |
| Fatty acids, total monounsaturated | 2.76 g | 8.94 g | -69% |
| Fatty acids, total trans | — | 5.83 g | |
| Cholesterol | 78.0 mg | 13.0 mg | +500% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.404 mg | 0.250 mg | +62% |
| Riboflavin (Vitamin B2) | 0.399 mg | 0.170 mg | +135% |
| Niacin (Vitamin B3) | 4.63 mg | 2.06 mg | +125% |
| Pantothenic acid (Vitamin B5) | 0.605 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.047 mg | — | |
| Biotin (Vitamin B7) | 87.0 ug | 60.0 ug | +45% |
| Folate, total (Vitamin B9) | 23.0 ug | — | |
| Vitamin B-12 — Cobalamin | 0.180 ug | — | |
| Vitamin A, RAE | 12.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 27.0 mg | 14.0 mg | +93% |
| Iron, Fe | 2.72 mg | 2.63 mg | +3% |
| Magnesium, Mg | 36.0 mg | — | |
| Phosphorus, P | 153 mg | — | |
| Potassium, K | 245 mg | 127 mg | +93% |
| Sodium, Na | 253 mg | 270 mg | -6% |
| Zinc, Zn | 1.10 mg | — | |
| Copper, Cu | 0.245 mg | — | |
| Manganese, Mn | 0.439 mg | — | |
| Selenium, Se | 20.1 ug | — | |
| Other Nutrients | |||
| Energy | 1703 kj | 2079 kj | -18% |
| Ash | 1.20 g | 1.28 g | -6% |
| Total Sugars | — | 34.1 g | |
| Folic acid (Vitamin B9 — synthetic) | 64.0 ug | 60.0 ug | +7% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 103 ug | — | |
| Retinol | 12.0 ug | — | |
| Vitamin A, IU | 41.0 IU | 16.0 IU | +156% |
| 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) | 0.011 g | — | |
| SFA 16:0 (Palmitic acid) | 0.973 g | — | |
| SFA 18:0 (Stearic acid) | 0.386 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.065 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.68 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.005 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.31 g | 1.43 g | +62% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.11 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.143 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.003 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.026 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.013 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.008 g | — | |
| Tryptophan (EAA) | 0.171 g | — | |
| Threonine (EAA) | 0.512 g | — | |
| Isoleucine (EAA, BCAA) | 0.610 g | — | |
| Leucine (EAA, BCAA) | 1.01 g | — | |
| Lysine (EAA) | 0.684 g | — | |
| Methionine (EAA) | 0.290 g | — | |
| Cystine (conditionally essential) | 0.272 g | — | |
| Phenylalanine (EAA) | 0.668 g | — | |
| Tyrosine (conditionally essential) | 0.471 g | — | |
| Valine (EAA, BCAA) | 0.684 g | — | |
| Arginine (conditionally essential) | 0.649 g | — | |
| Histidine (EAA) | 0.309 g | — | |
| Alanine | 0.606 g | — | |
| Aspartic acid | 0.944 g | — | |
| Glutamic acid | 3.19 g | — | |
| Glycine (conditionally essential) | 0.498 g | — | |
| Proline (conditionally essential) | 1.05 g | — | |
| Serine | 0.768 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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