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All-purpose flour
All-purpose flour2
VS
Rye crackers Leader
Rye crackers8

Rye crackers leads 8–2 · 10 categories decided

Both foods compared at 100 kcal.

The verdict

Rye crackers comes out ahead, winning 8 of 10 nutrient match-ups.

Pick All-purpose flour for less sugar and less sodium.

Pick Rye crackers for more protein, more fiber, less saturated fat, more potassium, more calcium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    2.84 g
    2.87 gWIN
  • Carbohydrate
    20.96 g
    24.07 g
  • Fibermore is better
    0.74 g
    6.86 gWIN
  • Total sugarsless is better
    WIN0.07 g
    0.3 g
  • Total fat
    0.27 g
    0.27 g
  • Saturated fatless is better
    0.04 g
    0.03 gWIN
  • Sodiumless is better
    WIN0.55 mg
    166.77 mg
  • Potassiummore is better
    29.4 mg
    148.2 mgWIN
  • Calciummore is better
    4.12 mg
    11.98 mgWIN
  • Ironmore is better
    1.27 mg
    1.78 mgWIN
  • Magnesiummore is better
    6.04 mg
    36.23 mgWIN
  • Vitamin Cmore is better
    0 mg
    0.03 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.