Crackers vs Seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, hemp seed, hulled is higher in more vitamins & minerals
Calories (kcal)
Crackers 510
Seeds 553
Protein (g)
Crackers 6.64
Seeds 31.6
Carbs (g)
Crackers 61.3
Seeds 8.67
Fat (g)
Crackers 26.4
Seeds 48.8
Fiber (g)
Crackers 2.30
Seeds 4.00
Quick answers
Which has more protein?
Seeds, hemp seed, hulled — 31.6g vs 6.64g per 100g.
Which has fewer calories?
Crackers, standard snack-type, regular — 510 vs 553 kcal per 100g.
Which is more nutrient-dense?
Seeds, hemp seed, hulled 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 | Seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 510 kcal | 553 kcal | -8% |
| Macronutrients | |||
| Water | 3.14 g | 4.96 g | -37% |
| Protein | 6.64 g | 31.6 g | -79% |
| Total lipid (fat) | 26.4 g | 48.8 g | -46% |
| Carbohydrate, by difference | 61.3 g | 8.67 g | +607% |
| Fiber, total dietary | 2.30 g | 4.00 g | -43% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.56 g | 4.60 g | +21% |
| Fatty acids, total monounsaturated | 6.55 g | 5.40 g | +21% |
| Fatty acids, total trans | 1.08 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.500 mg | -100% |
| Thiamin (Vitamin B1) | 0.416 mg | 1.27 mg | -67% |
| Riboflavin (Vitamin B2) | 0.456 mg | 0.285 mg | +60% |
| Niacin (Vitamin B3) | 4.35 mg | 9.20 mg | -53% |
| Pantothenic acid (Vitamin B5) | 0.417 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.063 mg | 0.600 mg | -90% |
| Biotin (Vitamin B7) | 92.0 ug | 110 ug | -16% |
| Folate, total (Vitamin B9) | 84.0 ug | 0 ug | |
| Choline, total | 9.60 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | 1.00 ug | -100% |
| Carotene, beta | 0 ug | 7.00 ug | -100% |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 3.03 mg | 0.800 mg | +279% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 120 mg | 70.0 mg | +71% |
| Iron, Fe | 4.03 mg | 7.95 mg | -49% |
| Magnesium, Mg | 18.0 mg | 700 mg | -97% |
| Phosphorus, P | 248 mg | 1650 mg | -85% |
| Potassium, K | 118 mg | 1200 mg | -90% |
| Sodium, Na | 726 mg | 5.00 mg | +14420% |
| Zinc, Zn | 0.490 mg | 9.90 mg | -95% |
| Copper, Cu | 0.104 mg | 1.60 mg | -93% |
| Manganese, Mn | 0.491 mg | 7.60 mg | -94% |
| Selenium, Se | 6.70 ug | — | |
| Other Nutrients | |||
| Energy | 2132 kj | 2313 kj | -8% |
| Ash | 2.49 g | 6.06 g | -59% |
| Total Sugars | 8.18 g | 1.50 g | +445% |
| Sucrose | 6.95 g | 0.850 g | +718% |
| Glucose | 0.470 g | 0.200 g | +135% |
| Fructose | 0.290 g | 0.310 g | -6% |
| Lactose | 0 g | 0.070 g | -100% |
| Maltose | 0.480 g | 0.070 g | +586% |
| Galactose | 0 g | — | |
| Starch | 49.7 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | 110 ug | -93% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 150 ug | 110 ug | +36% |
| Betaine | 48.0 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 11.0 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 12.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.430 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 14.4 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 5.20 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.080 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 1.11 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 | 69.3 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 4.50 ug | — | |
| SFA 4:0 (Butyric acid) | 0.008 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.004 g | — | |
| SFA 10:0 (Capric acid) | 0.009 g | — | |
| SFA 12:0 (Lauric acid) | 0.005 g | — | |
| SFA 14:0 (Myristic acid) | 0.047 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.006 g | — | |
| SFA 16:0 (Palmitic acid) | 3.17 g | 2.87 g | +11% |
| SFA 17:0 (Margaric acid) | 0.029 g | — | |
| SFA 18:0 (Stearic acid) | 2.10 g | 1.24 g | +69% |
| SFA 20:0 (Arachidic acid) | 0.081 g | 0.312 g | -74% |
| SFA 22:0 (Behenic acid) | 0.076 g | 0.121 g | -37% |
| SFA 24:0 (Lignoceric acid) | 0.029 g | 0.056 g | -48% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.024 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.020 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.012 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.40 g | 5.28 g | +21% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.41 g | 5.02 g | +8% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.106 g | 0.124 g | -15% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.010 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.005 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.002 g | — | |
| Fatty acids, total polyunsaturated | 13.1 g | 38.1 g | -66% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 11.6 g | 27.5 g | -58% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 11.5 g | 27.4 g | -58% |
| PUFA 18:2 CLAs | 0.017 g | 0.202 g | -92% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.55 g | 10.0 g | -85% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 1.49 g | 8.68 g | -83% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.062 g | 1.34 g | -95% |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.617 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.009 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.010 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 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 1.00 g | — | |
| TFA 16:1 t | 0.004 g | — | |
| TFA 18:1 t | 0.993 g | — | |
| TFA 22:1 t | 0.005 g | — | |
| TFA 18:2 t not further defined | 0.074 g | — | |
| Fatty acids, total trans-polyenoic | 0.074 g | — | |
| Tryptophan (EAA) | 0.084 g | 0.369 g | -77% |
| Threonine (EAA) | 0.193 g | 1.27 g | -85% |
| Isoleucine (EAA, BCAA) | 0.246 g | 1.29 g | -81% |
| Leucine (EAA, BCAA) | 0.471 g | 2.16 g | -78% |
| Lysine (EAA) | 0.103 g | 1.28 g | -92% |
| Methionine (EAA) | 0.112 g | 0.933 g | -88% |
| Cystine (conditionally essential) | 0.172 g | 0.672 g | -74% |
| Phenylalanine (EAA) | 0.331 g | 1.45 g | -77% |
| Tyrosine (conditionally essential) | 0.157 g | 1.26 g | -88% |
| Valine (EAA, BCAA) | 0.294 g | 1.78 g | -83% |
| Arginine (conditionally essential) | 0.252 g | 4.55 g | -94% |
| Histidine (EAA) | 0.145 g | 0.969 g | -85% |
| Alanine | 0.225 g | 1.53 g | -85% |
| Aspartic acid | 0.306 g | 3.66 g | -92% |
| Glutamic acid | 2.30 g | 6.27 g | -63% |
| Glycine (conditionally essential) | 0.252 g | 1.61 g | -84% |
| Proline (conditionally essential) | 0.748 g | 1.60 g | -53% |
| Serine | 0.316 g | 1.71 g | -82% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 3.90 mg | — | |
| Choline from phosphatidylcholine | 1.70 mg | — | |
| Choline from phosphocholine | 0 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 8.20 mg | — | |
| Total Choline | 14.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0.300 mcg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Crackers, standard snack-type, regular nutrition facts Seeds, hemp seed, hulled nutrition facts Compare other foods →
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