Crackers vs Archway Home Style Cookies
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Crackers, whole-wheat is higher in more vitamins & minerals
Calories (kcal)
Crackers 427
Archway Home 497
Protein (g)
Crackers 10.6
Archway Home 4.28
Carbs (g)
Crackers 69.6
Archway Home 65.0
Fat (g)
Crackers 14.1
Archway Home 24.4
Fiber (g)
Crackers 10.3
Archway Home 2.00
Quick answers
Which has more protein?
Crackers, whole-wheat — 10.6g vs 4.28g per 100g.
Which has fewer calories?
Crackers, whole-wheat — 427 vs 497 kcal per 100g.
Which is more nutrient-dense?
Crackers, whole-wheat 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 | 427 kcal | 497 kcal | -14% |
| Macronutrients | |||
| Water | 2.94 g | 5.01 g | -41% |
| Protein | 10.6 g | 4.28 g | +147% |
| Total lipid (fat) | 14.1 g | 24.4 g | -42% |
| Carbohydrate, by difference | 69.6 g | 65.0 g | +7% |
| Fiber, total dietary | 10.3 g | 2.00 g | +415% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.06 g | 8.08 g | -74% |
| Fatty acids, total monounsaturated | 3.25 g | 8.94 g | -64% |
| Fatty acids, total trans | 0.199 g | 5.83 g | -97% |
| Cholesterol | 0 mg | 13.0 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.182 mg | 0.250 mg | -27% |
| Riboflavin (Vitamin B2) | 0.021 mg | 0.170 mg | -88% |
| Niacin (Vitamin B3) | 4.63 mg | 2.06 mg | +125% |
| Pantothenic acid (Vitamin B5) | 0.832 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.185 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) | 1.41 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 36.0 mg | 14.0 mg | +157% |
| Iron, Fe | 3.34 mg | 2.63 mg | +27% |
| Magnesium, Mg | 110 mg | — | |
| Phosphorus, P | 331 mg | — | |
| Potassium, K | 345 mg | 127 mg | +172% |
| Sodium, Na | 800 mg | 270 mg | +196% |
| Zinc, Zn | 2.63 mg | — | |
| Copper, Cu | 0.420 mg | — | |
| Manganese, Mn | 2.15 mg | — | |
| Selenium, Se | 10.1 ug | — | |
| Other Nutrients | |||
| Energy | 1786 kj | 2079 kj | -14% |
| Ash | 2.80 g | 1.28 g | +119% |
| Total Sugars | 1.19 g | 34.1 g | -97% |
| Sucrose | 0.860 g | — | |
| Glucose | 0.320 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 57.0 g | — | |
| 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 E — Beta-Tocopherol (β-Tocopherol) | 0.210 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 7.52 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 2.01 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.290 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 | 27.2 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0.500 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 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.009 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.004 g | — | |
| SFA 16:0 (Palmitic acid) | 1.36 g | — | |
| SFA 17:0 (Margaric acid) | 0.011 g | — | |
| SFA 18:0 (Stearic acid) | 0.584 g | — | |
| SFA 20:0 (Arachidic acid) | 0.040 g | — | |
| SFA 22:0 (Behenic acid) | 0.038 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.014 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.011 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.011 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.006 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.19 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.02 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.033 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) | 0.001 g | — | |
| Fatty acids, total polyunsaturated | 6.95 g | 1.43 g | +386% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 6.10 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 6.06 g | — | |
| PUFA 18:2 CLAs | 0.007 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.843 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.831 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.012 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.005 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) | 0.001 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.174 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.174 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.025 g | — | |
| Fatty acids, total trans-polyenoic | 0.025 g | — | |
| Tryptophan (EAA) | 0.141 g | — | |
| Threonine (EAA) | 0.301 g | — | |
| Isoleucine (EAA, BCAA) | 0.364 g | — | |
| Leucine (EAA, BCAA) | 0.703 g | — | |
| Lysine (EAA) | 0.271 g | — | |
| Methionine (EAA) | 0.170 g | — | |
| Cystine (conditionally essential) | 0.228 g | — | |
| Phenylalanine (EAA) | 0.480 g | — | |
| Tyrosine (conditionally essential) | 0.194 g | — | |
| Valine (EAA, BCAA) | 0.465 g | — | |
| Arginine (conditionally essential) | 0.480 g | — | |
| Histidine (EAA) | 0.238 g | — | |
| Alanine | 0.393 g | — | |
| Aspartic acid | 0.543 g | — | |
| Glutamic acid | 3.07 g | — | |
| Glycine (conditionally essential) | 0.427 g | — | |
| Proline (conditionally essential) | 1.00 g | — | |
| Serine | 0.461 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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