Appetizers
Lance Captain's Wafers sandwich crackers
13.7 oz
Score
- Ultra-processed
- High in salt
- High in saturated fat
- Contains added sugars
- Contains seed oils
- Contains palm oil
Why it scores 6
Lance Captain's Wafers sandwich crackers scores 6 out of 100 (Bad) under GoodSwap’s published rules. What moved the score most:
- minus 20 points Sugar: An added sugar. Strong
- minus 20 points Corn syrup: An added sugar. Strong
- minus 18 points Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
Every line of the math is on The Receipt below, with its evidence tier and sources.
Better sandwich crackers
-
Peanut Butter Sandwich Crackers Mavericks · 25 g/.880 Z Not ultra-processed · Less salt Score 52 out of 100 , 46 points higher -
Organic Sunflower Seed Butter, Graham Cracker Sandwiches Once Again · 1.59 oz/45 g Not ultra-processed · Less salt Score 34 out of 100 , 28 points higher -
Mini Sandwich Crackers Peanut Butter Wegmans Organic · 1 oz Less salt · Less saturated fat Score 35 out of 100 , 29 points higher -
Cheddar Cheese Flavored Sandwich Crackers Austin · 8 - 1.38 oz (8 × 39 g) Not ultra-processed · Less salt Score 79 out of 100 , 73 points higher -
Mini Sandwich Peanut Butter Crackers Good & Gather · 8 oz Not ultra-processed · No corn syrup Score 32 out of 100 , 26 points higher
The same kind of product, at least 10 points higher, sold in the US. Never paid placements.
The Receipt
Captain's Wafers sandwich crackers
Ingredients
- Sugar minus 20 points
- Corn syrup minus 20 points
- Vegetable oil (unspecified) minus 2.5 points
- Soybean oil minus 1.5 points
- Palm oil minus 1.5 points
- Canola oil minus 1.5 points
- Locust bean gum minus 0.5 points
- Guar gum minus 0.5 points
- Calcium phosphate minus 0.5 points
- Soy lecithin minus 0.5 points
- Caseinate minus 0.5 points
- Natural flavors minus 0.5 points
Processing
- Ultra-processed (NOVA 4) minus 18 points
- 5 kinds of ultra-processing markers minus 6 points
Nutrition per 100 g
- Sugars 12.8 g / 100 g minus 5 points
- Saturated fat 9 g / 100 g minus 7 points
- Salt 1.7 g / 100 g minus 5 points
- Energy 487 kcal / 100 g minus 3 points
100 − 94 = 6
Can’t score above 79. Contains sugar, an ingredient of high concern. [1][2][3]
Can’t score above 79. High in fat, saturated fat and salt (above the front-of-pack "high" level). [15]
Nutrition per 100 g
| Energy | 487 kcal |
|---|---|
| Fat | 25.6 g |
| Saturated fat | 9 g |
| Trans fat | 0 g |
| Carbohydrates | 56.4 g |
| Sugars | 12.8 g |
| Added sugars | 5.1 g |
| Fiber | 2.6 g |
| Protein | 7.7 g |
| Salt | 1.7 g |
Serving: 39g
Ingredients
- Enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid)
- vegetable oils (soybean, palm, canola)
- sugar (high concern)
- whey
- corn syrup (high concern)
- buttermilk
- cream cheese (pasteurized cream, cheese cultures, salt, carob bean gum, guar gum)
- chives
- parsley
- salt
- leavening (monocalcium phosphate, baking soda, ammonium bicarbonate) (not recognized)
- onion powder
- soy lecithin
- sodium caseinate
- nonfat milk
- natural flavor
- citric acid
- lactic acid
- potassium phosphate
- sodium phosphate
- peanut oil
Label text, as published
Enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), vegetable oils (soybean, palm and/or canola), sugar, whey, corn syrup, buttermilk, cream cheese (pasteurized cream, cheese cultures, salt, carob bean gum, guar gum), chives, parsley, salt, leavening (monocalcium phosphate, baking soda, ammonium bicarbonate), onion powder, soy lecithin, sodium caseinate, nonfat milk, natural flavor, citric acid, lactic acid, potassium phosphate, sodium phosphate, peanut oil.
Allergens and diets
Contains: Milk, Peanuts, Soy, Wheat, Gluten
- Not vegan
- Not gluten-free
- Not palm-oil-free
Always check the package: recipes change.
More appetizers on GoodSwap
-
Goldfish Baked Snack Crackers Cheddar Pepperidge Farm · 1 oz (28 g) Ultra-processedHigh in saltContains added sugarsContains seed oils Score 43 out of 100 Okay -
Almond Flour Crackers Rosemary & Sea Salt Simple Mills · 4.25 oz High in saltContains seed oilsNo additives Score 79 out of 100 Good -
Sticks Pretzels Snyder's Of Hanover · 1 Ultra-processedHigh in saltContains added sugarsContains seed oils Score 30 out of 100 Poor -
Flatbread Crackers Savoritz · 5 oz High in saltContains added sugarsContains seed oilsNo additives Score 58 out of 100 Okay -
Multi-Seed Original Crunchmaster Ultra-processedContains seed oilsContains whole grains Score 75 out of 100 Good -
garden Veggie wavy CHIPS Sensible Portions · 198 g High in saltContains added sugarsContains seed oilsNo synthetic dyes Score 54 out of 100 Okay
More from Lance
Sources
-
Guideline: sugars intake for adults and children
“In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”
who.int
-
Dietary Guidelines for Americans, 2025–2030
“Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”
cdn.realfood.gov
-
Added and free sugars should be as low as possible
“Sugar consumption is a known cause of dental caries.”
efsa.europa.eu
-
“replacement of saturated fat in the diet with linoleic acid effectively lowers serum cholesterol but does not support the hypothesis that this translates to a lower risk of death from coronary heart disease or all causes.”
doi.org
-
“These data provide support for current recommendations to replace saturated fat with polyunsaturated fat for primary prevention of CHD.”
doi.org
-
Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline
“WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”
who.int
-
Process contaminants in vegetable oils and foods
“The highest levels of GE, as well as 3-MCPD and 2-MCPD (including esters) were found in palm oils and palm fats, followed by other oils and fats.”
efsa.europa.eu
-
“Glycidyl fatty acid esters, expressed as glycidol”
eur-lex.europa.eu
-
EFSA issues new advice on phosphates
“We estimated that dietary exposure to phosphates may exceed the new ADI for infants, toddlers and children with average consumption of phosphates in their diet.”
efsa.europa.eu
-
21 CFR 101.22 Foods; labeling of spices, flavorings, colorings and chemical preservatives
“whose significant function in food is flavoring rather than nutritional.”
ecfr.gov
-
“For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”
who.int
-
“Table 3: Criteria for drinks (per 100ml)”
assets.publishing.service.gov.uk
-
“Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”
doi.org