Crackers vs Archway Home Style Cookies
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Crackers, saltines, unsalted tops (includes oyster, soda, soup) — 9.20g vs 4.67g per 100g.
Which has fewer calories?
Archway Home Style Cookies, Date Filled Oatmeal — 400 vs 434 kcal per 100g.
Which is more nutrient-dense?
Crackers, saltines, unsalted tops (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 | Archway Home Style Cookies | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 434 kcal | 400 kcal | +9% |
| Macronutrients | |||
| Water | 4.10 g | 13.5 g | -70% |
| Protein | 9.20 g | 4.67 g | +97% |
| Total lipid (fat) | 11.8 g | 12.1 g | -2% |
| Carbohydrate, by difference | 71.5 g | 68.2 g | +5% |
| Fiber, total dietary | 3.00 g | 2.10 g | +43% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.93 g | 2.76 g | +6% |
| Fatty acids, total monounsaturated | 6.42 g | 4.82 g | +33% |
| 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) | 0.565 mg | 0.280 mg | +102% |
| Riboflavin (Vitamin B2) | 0.462 mg | 0.170 mg | +172% |
| Niacin (Vitamin B3) | 5.25 mg | 1.99 mg | +164% |
| Pantothenic acid (Vitamin B5) | 0.456 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.038 mg | — | |
| Biotin (Vitamin B7) | 124 ug | 56.0 ug | +121% |
| Folate, total (Vitamin B9) | 93.0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 119 mg | 28.0 mg | +325% |
| Iron, Fe | 5.40 mg | 2.26 mg | +139% |
| Magnesium, Mg | 27.0 mg | — | |
| Phosphorus, P | 105 mg | — | |
| Potassium, K | 128 mg | 159 mg | -19% |
| Sodium, Na | 766 mg | 331 mg | +131% |
| Zinc, Zn | 0.770 mg | — | |
| Copper, Cu | 0.199 mg | — | |
| Manganese, Mn | 0.695 mg | — | |
| Other Nutrients | |||
| Energy | 1816 kj | 1673 kj | +9% |
| Ash | 3.30 g | 1.62 g | +104% |
| Total Sugars | — | 34.3 g | |
| Folic acid (Vitamin B9 — synthetic) | 31.0 ug | 56.0 ug | -45% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 189 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 0 IU | 13.0 IU | -100% |
| SFA 14:0 (Myristic acid) | 0.055 g | — | |
| SFA 16:0 (Palmitic acid) | 1.54 g | — | |
| SFA 18:0 (Stearic acid) | 1.33 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.005 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.42 g | — | |
| Fatty acids, total polyunsaturated | 1.68 g | 1.11 g | +51% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.59 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.086 g | — | |
| Tryptophan (EAA) | 0.122 g | — | |
| Threonine (EAA) | 0.256 g | — | |
| Isoleucine (EAA, BCAA) | 0.334 g | — | |
| Leucine (EAA, BCAA) | 0.632 g | — | |
| Lysine (EAA) | 0.258 g | — | |
| Methionine (EAA) | 0.159 g | — | |
| Cystine (conditionally essential) | 0.198 g | — | |
| Phenylalanine (EAA) | 0.452 g | — | |
| Tyrosine (conditionally essential) | 0.274 g | — | |
| Valine (EAA, BCAA) | 0.387 g | — | |
| Arginine (conditionally essential) | 0.366 g | — | |
| Histidine (EAA) | 0.198 g | — | |
| Alanine | 0.292 g | — | |
| Aspartic acid | 0.394 g | — | |
| Glutamic acid | 3.07 g | — | |
| Glycine (conditionally essential) | 0.324 g | — | |
| Proline (conditionally essential) | 1.05 g | — | |
| Serine | 0.472 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Dig deeper — biggest differences
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