Crackers vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Crackers, saltines, low salt (includes oyster, soda, soup) is higher in more vitamins & minerals
Calories (kcal)
Crackers 421
Flour —
Protein (g)
Crackers 9.50
Flour 0.918
Carbs (g)
Crackers 74.3
Flour 87.3
Fat (g)
Crackers 8.85
Flour 0.494
Fiber (g)
Crackers 2.90
Flour 4.83
Quick answers
Which has more protein?
Crackers, saltines, low salt (includes oyster, soda, soup) — 9.50g vs 0.918g per 100g.
Which is more nutrient-dense?
Crackers, saltines, low salt (includes oyster, soda, soup) 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 | 421 kcal | — | |
| Macronutrients | |||
| Water | 4.03 g | 10.6 g | -62% |
| Protein | 9.50 g | 0.918 g | +935% |
| Total lipid (fat) | 8.85 g | 0.494 g | +1692% |
| Carbohydrate, by difference | 74.3 g | 87.3 g | -15% |
| Fiber, total dietary | 2.90 g | 4.83 g | -40% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.00 g | — | |
| Fatty acids, total monounsaturated | 2.25 g | — | |
| Fatty acids, total trans | 0.443 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.611 mg | 0.051 mg | +1092% |
| Riboflavin (Vitamin B2) | 0.331 mg | 0.068 mg | +390% |
| Niacin (Vitamin B3) | 5.24 mg | 0.600 mg | +772% |
| Pantothenic acid (Vitamin B5) | 0.475 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.060 mg | 0.050 mg | +20% |
| Biotin (Vitamin B7) | 140 ug | — | |
| Folate, total (Vitamin B9) | 117 ug | — | |
| Choline, total | 19.6 mg | — | |
| Vitamin B-12 — Cobalamin | 0.090 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.12 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 119 mg | 74.6 mg | +60% |
| Iron, Fe | 5.13 mg | 3.99 mg | +29% |
| Magnesium, Mg | 25.0 mg | 33.6 mg | -26% |
| Phosphorus, P | 111 mg | 39.2 mg | +183% |
| Potassium, K | 724 mg | 198 mg | +266% |
| Sodium, Na | 198 mg | 13.1 mg | +1414% |
| Zinc, Zn | 0.820 mg | 0.410 mg | +100% |
| Copper, Cu | 0.156 mg | 0.077 mg | +104% |
| Manganese, Mn | 0.838 mg | 0.395 mg | +112% |
| Selenium, Se | 6.40 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 357 kcal | |
| Energy (Atwater Specific Factors) | — | 359 kcal | |
| Energy | 1760 kj | — | |
| Nitrogen | — | 0.157 g | |
| Ash | 3.28 g | 0.715 g | +359% |
| 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 | 2.22 g | — | |
| Sucrose | 0 g | — | |
| Glucose | 0.230 g | — | |
| Fructose | 0.230 g | — | |
| Lactose | 0 g | — | |
| Maltose | 1.69 g | — | |
| Galactose | 0.070 g | — | |
| Starch | 67.3 g | 79.7 g | -16% |
| Molybdenum, Mo | — | 2.53 ug | |
| Biotin | — | 0.519 ug | |
| Folic acid (Vitamin B9 — synthetic) | 23.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 221 ug | — | |
| Betaine | 55.3 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 17.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.230 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 5.05 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 1.27 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.130 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 15.4 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 14.6 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) | 0.005 g | — | |
| SFA 12:0 (Lauric acid) | 0.001 g | — | |
| SFA 14:0 (Myristic acid) | 0.016 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.003 g | — | |
| SFA 16:0 (Palmitic acid) | 1.16 g | — | |
| SFA 17:0 (Margaric acid) | 0.008 g | — | |
| SFA 18:0 (Stearic acid) | 0.743 g | — | |
| SFA 20:0 (Arachidic acid) | 0.025 g | — | |
| SFA 22:0 (Behenic acid) | 0.023 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.011 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.008 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.008 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.003 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.21 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.80 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.020 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.001 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.002 g | — | |
| Fatty acids, total polyunsaturated | 4.07 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.62 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 3.59 g | — | |
| PUFA 18:2 CLAs | 0.005 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.437 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.423 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.014 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.003 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.001 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.001 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.003 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.415 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.415 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.027 g | — | |
| Fatty acids, total trans-polyenoic | 0.027 g | — | |
| Tryptophan (EAA) | 0.122 g | — | |
| Threonine (EAA) | 0.274 g | — | |
| Isoleucine (EAA, BCAA) | 0.344 g | — | |
| Leucine (EAA, BCAA) | 0.681 g | — | |
| Lysine (EAA) | 0.230 g | — | |
| Methionine (EAA) | 0.177 g | — | |
| Cystine (conditionally essential) | 0.208 g | — | |
| Phenylalanine (EAA) | 0.493 g | — | |
| Tyrosine (conditionally essential) | 0.300 g | — | |
| Valine (EAA, BCAA) | 0.401 g | — | |
| Arginine (conditionally essential) | 0.407 g | — | |
| Histidine (EAA) | 0.221 g | — | |
| Alanine | 0.324 g | — | |
| Aspartic acid | 0.428 g | — | |
| Glutamic acid | 3.28 g | — | |
| Glycine (conditionally essential) | 0.358 g | — | |
| Proline (conditionally essential) | 1.14 g | — | |
| Serine | 0.493 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Crackers, saltines, low salt (includes oyster, soda, soup) nutrition facts Flour, cassava nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1414% in Crackers, saltines, low salt (includes oyster, soda, soup) Thiamin (Vitamin B1) +1092% in Crackers, saltines, low salt (includes oyster, soda, soup) Protein +935% in Crackers, saltines, low salt (includes oyster, soda, soup) Niacin (Vitamin B3) +772% in Crackers, saltines, low salt (includes oyster, soda, soup)
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.