Crackers vs Archway Home Style Cookies
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Crackers, whole-wheat, reduced fat is higher in more vitamins & minerals
Calories (kcal)
Crackers 416
Archway Home 497
Protein (g)
Crackers 11.3
Archway Home 4.28
Carbs (g)
Crackers 75.5
Archway Home 65.0
Fat (g)
Crackers 7.59
Archway Home 24.4
Fiber (g)
Crackers 10.9
Archway Home 2.00
Quick answers
Which has more protein?
Crackers, whole-wheat, reduced fat — 11.3g vs 4.28g per 100g.
Which has fewer calories?
Crackers, whole-wheat, reduced fat — 416 vs 497 kcal per 100g.
Which is more nutrient-dense?
Crackers, whole-wheat, reduced fat 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 | 416 kcal | 497 kcal | -16% |
| Macronutrients | |||
| Water | 2.59 g | 5.01 g | -48% |
| Protein | 11.3 g | 4.28 g | +165% |
| Total lipid (fat) | 7.59 g | 24.4 g | -69% |
| Carbohydrate, by difference | 75.5 g | 65.0 g | +16% |
| Fiber, total dietary | 10.9 g | 2.00 g | +445% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.07 g | 8.08 g | -87% |
| Fatty acids, total monounsaturated | 1.61 g | 8.94 g | -82% |
| Fatty acids, total trans | 0.096 g | 5.83 g | -98% |
| Cholesterol | 0 mg | 13.0 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.185 mg | 0.250 mg | -26% |
| Riboflavin (Vitamin B2) | 0.022 mg | 0.170 mg | -87% |
| Niacin (Vitamin B3) | 5.22 mg | 2.06 mg | +154% |
| Pantothenic acid (Vitamin B5) | 0.902 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.197 mg | — | |
| Biotin (Vitamin B7) | 30.0 ug | 60.0 ug | -50% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 29.5 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.08 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 39.0 mg | 14.0 mg | +179% |
| Iron, Fe | 3.56 mg | 2.63 mg | +35% |
| Magnesium, Mg | 120 mg | — | |
| Phosphorus, P | 364 mg | — | |
| Potassium, K | 373 mg | 127 mg | +194% |
| Sodium, Na | 745 mg | 270 mg | +176% |
| Zinc, Zn | 2.99 mg | — | |
| Copper, Cu | 0.447 mg | — | |
| Manganese, Mn | 2.29 mg | — | |
| Selenium, Se | 14.1 ug | — | |
| Other Nutrients | |||
| Energy | 1739 kj | 2079 kj | -16% |
| Ash | 2.96 g | 1.28 g | +131% |
| Total Sugars | 1.22 g | 34.1 g | -96% |
| Sucrose | 0.900 g | — | |
| Glucose | 0.320 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 61.1 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 30.0 ug | 60.0 ug | -50% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 30.0 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 | 194 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.220 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 4.49 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.940 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.340 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 | 12.5 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 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) | 0.004 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.005 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.003 g | — | |
| SFA 16:0 (Palmitic acid) | 0.733 g | — | |
| SFA 17:0 (Margaric acid) | 0.006 g | — | |
| SFA 18:0 (Stearic acid) | 0.268 g | — | |
| SFA 20:0 (Arachidic acid) | 0.020 g | — | |
| SFA 22:0 (Behenic acid) | 0.018 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.009 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.007 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.007 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.004 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.57 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.49 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.024 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.002 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 3.57 g | 1.43 g | +150% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.16 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 3.15 g | — | |
| PUFA 18:2 CLAs | 0.004 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.398 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.392 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.006 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.003 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 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) | 0.002 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.082 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.082 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.014 g | — | |
| Fatty acids, total trans-polyenoic | 0.014 g | — | |
| Tryptophan (EAA) | 0.161 g | — | |
| Threonine (EAA) | 0.337 g | — | |
| Isoleucine (EAA, BCAA) | 0.392 g | — | |
| Leucine (EAA, BCAA) | 0.779 g | — | |
| Lysine (EAA) | 0.307 g | — | |
| Methionine (EAA) | 0.186 g | — | |
| Cystine (conditionally essential) | 0.236 g | — | |
| Phenylalanine (EAA) | 0.523 g | — | |
| Tyrosine (conditionally essential) | 0.196 g | — | |
| Valine (EAA, BCAA) | 0.508 g | — | |
| Arginine (conditionally essential) | 0.533 g | — | |
| Histidine (EAA) | 0.266 g | — | |
| Alanine | 0.447 g | — | |
| Aspartic acid | 0.608 g | — | |
| Glutamic acid | 3.41 g | — | |
| Glycine (conditionally essential) | 0.478 g | — | |
| Proline (conditionally essential) | 1.14 g | — | |
| Serine | 0.518 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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