Crackers vs Archway Home Style Cookies
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Crackers, saltines, fat-free, low-sodium is higher in more vitamins & minerals
Calories (kcal)
Crackers 393
Archway Home 400
Protein (g)
Crackers 10.5
Archway Home 4.67
Carbs (g)
Crackers 82.3
Archway Home 68.2
Fat (g)
Crackers 1.60
Archway Home 12.1
Fiber (g)
Crackers 2.70
Archway Home 2.10
Quick answers
Which has more protein?
Crackers, saltines, fat-free, low-sodium — 10.5g vs 4.67g per 100g.
Which has fewer calories?
Crackers, saltines, fat-free, low-sodium — 393 vs 400 kcal per 100g.
Which is more nutrient-dense?
Crackers, saltines, fat-free, 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 | 393 kcal | 400 kcal | -2% |
| Macronutrients | |||
| Water | 3.40 g | 13.5 g | -75% |
| Protein | 10.5 g | 4.67 g | +125% |
| Total lipid (fat) | 1.60 g | 12.1 g | -87% |
| Carbohydrate, by difference | 82.3 g | 68.2 g | +21% |
| Fiber, total dietary | 2.70 g | 2.10 g | +29% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.244 g | 2.76 g | -91% |
| Fatty acids, total monounsaturated | 0.142 g | 4.82 g | -97% |
| Fatty acids, total trans | — | 3.36 g | |
| Cholesterol | 0 mg | 6.00 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.518 mg | 0.280 mg | +85% |
| Riboflavin (Vitamin B2) | 0.590 mg | 0.170 mg | +247% |
| Niacin (Vitamin B3) | 5.71 mg | 1.99 mg | +187% |
| Pantothenic acid (Vitamin B5) | 0.390 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.085 mg | — | |
| Biotin (Vitamin B7) | 124 ug | 56.0 ug | +121% |
| Folate, total (Vitamin B9) | 111 ug | — | |
| Choline, total | 19.6 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.120 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 22.0 mg | 28.0 mg | -21% |
| Iron, Fe | 7.72 mg | 2.26 mg | +242% |
| Magnesium, Mg | 26.0 mg | — | |
| Phosphorus, P | 113 mg | — | |
| Potassium, K | 115 mg | 159 mg | -28% |
| Sodium, Na | 849 mg | 331 mg | +156% |
| Zinc, Zn | 0.940 mg | — | |
| Copper, Cu | 0.145 mg | — | |
| Manganese, Mn | 0.637 mg | — | |
| Selenium, Se | 21.4 ug | — | |
| Other Nutrients | |||
| Energy | 1644 kj | 1673 kj | -2% |
| Ash | 2.20 g | 1.62 g | +36% |
| Total Sugars | 0.380 g | 34.3 g | -99% |
| Folic acid (Vitamin B9 — synthetic) | 13.0 ug | 56.0 ug | -77% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 202 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 13.0 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 9.00 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 4.90 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 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 0.228 g | — | |
| SFA 18:0 (Stearic acid) | 0.010 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.004 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.138 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 | 0.685 g | 1.11 g | -38% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.647 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.038 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) | 0.138 g | — | |
| Threonine (EAA) | 0.287 g | — | |
| Isoleucine (EAA, BCAA) | 0.378 g | — | |
| Leucine (EAA, BCAA) | 0.716 g | — | |
| Lysine (EAA) | 0.290 g | — | |
| Methionine (EAA) | 0.180 g | — | |
| Cystine (conditionally essential) | 0.224 g | — | |
| Phenylalanine (EAA) | 0.514 g | — | |
| Tyrosine (conditionally essential) | 0.309 g | — | |
| Valine (EAA, BCAA) | 0.439 g | — | |
| Arginine (conditionally essential) | 0.413 g | — | |
| Histidine (EAA) | 0.224 g | — | |
| Alanine | 0.327 g | — | |
| Aspartic acid | 0.443 g | — | |
| Glutamic acid | 3.49 g | — | |
| Glycine (conditionally essential) | 0.367 g | — | |
| Proline (conditionally essential) | 1.19 g | — | |
| Serine | 0.536 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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