Crackers vs Archway Home Style Cookies
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Crackers, whole-wheat, low salt is higher in more vitamins & minerals
Calories (kcal)
Crackers 443
Archway Home 497
Protein (g)
Crackers 8.80
Archway Home 4.28
Carbs (g)
Crackers 68.6
Archway Home 65.0
Fat (g)
Crackers 17.2
Archway Home 24.4
Fiber (g)
Crackers 10.5
Archway Home 2.00
Quick answers
Which has more protein?
Crackers, whole-wheat, low salt — 8.80g vs 4.28g per 100g.
Which has fewer calories?
Crackers, whole-wheat, low salt — 443 vs 497 kcal per 100g.
Which is more nutrient-dense?
Crackers, whole-wheat, low salt 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 | 443 kcal | 497 kcal | -11% |
| Macronutrients | |||
| Water | 2.70 g | 5.01 g | -46% |
| Protein | 8.80 g | 4.28 g | +106% |
| Total lipid (fat) | 17.2 g | 24.4 g | -30% |
| Carbohydrate, by difference | 68.6 g | 65.0 g | +6% |
| Fiber, total dietary | 10.5 g | 2.00 g | +425% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.39 g | 8.08 g | -58% |
| Fatty acids, total monounsaturated | 5.88 g | 8.94 g | -34% |
| Fatty acids, total trans | — | 5.83 g | |
| Cholesterol | 0 mg | 13.0 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.201 mg | 0.250 mg | -20% |
| Riboflavin (Vitamin B2) | 0.100 mg | 0.170 mg | -41% |
| Niacin (Vitamin B3) | 4.52 mg | 2.06 mg | +119% |
| Pantothenic acid (Vitamin B5) | 0.813 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.183 mg | — | |
| Biotin (Vitamin B7) | 28.0 ug | 60.0 ug | -53% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 27.2 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.860 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 50.0 mg | 14.0 mg | +257% |
| Iron, Fe | 3.08 mg | 2.63 mg | +17% |
| Magnesium, Mg | 99.0 mg | — | |
| Phosphorus, P | 295 mg | — | |
| Potassium, K | 297 mg | 127 mg | +134% |
| Sodium, Na | 186 mg | 270 mg | -31% |
| Zinc, Zn | 2.15 mg | — | |
| Copper, Cu | 0.444 mg | — | |
| Manganese, Mn | 2.25 mg | — | |
| Selenium, Se | 14.7 ug | — | |
| Other Nutrients | |||
| Energy | 1854 kj | 2079 kj | -11% |
| Ash | 2.70 g | 1.28 g | +111% |
| Total Sugars | 0.370 g | 34.1 g | -99% |
| Folic acid (Vitamin B9 — synthetic) | 28.0 ug | 60.0 ug | -53% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 28.0 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 16.0 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 179 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 8.30 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.016 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.003 g | — | |
| SFA 16:0 (Palmitic acid) | 1.74 g | — | |
| SFA 18:0 (Stearic acid) | 1.62 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.012 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.87 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 | 6.60 g | 1.43 g | +361% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 6.22 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.376 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.002 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) | 0.137 g | — | |
| Threonine (EAA) | 0.256 g | — | |
| Isoleucine (EAA, BCAA) | 0.329 g | — | |
| Leucine (EAA, BCAA) | 0.600 g | — | |
| Lysine (EAA) | 0.245 g | — | |
| Methionine (EAA) | 0.137 g | — | |
| Cystine (conditionally essential) | 0.206 g | — | |
| Phenylalanine (EAA) | 0.419 g | — | |
| Tyrosine (conditionally essential) | 0.259 g | — | |
| Valine (EAA, BCAA) | 0.401 g | — | |
| Arginine (conditionally essential) | 0.416 g | — | |
| Histidine (EAA) | 0.206 g | — | |
| Alanine | 0.315 g | — | |
| Aspartic acid | 0.456 g | — | |
| Glutamic acid | 2.80 g | — | |
| Glycine (conditionally essential) | 0.358 g | — | |
| Proline (conditionally essential) | 0.922 g | — | |
| Serine | 0.419 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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