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Cracker vs. Sweet roll — In-Depth Nutrition Comparison

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A recap on differences between Cracker and Sweet roll

  • Cracker is higher in Vitamin K, Iron, Phosphorus, Vitamin B2, Vitamin B3, and Manganese, yet Sweet roll is higher in Selenium.
  • Cracker covers your daily Vitamin K needs 54% more than Sweet roll.
  • Cracker contains 3 times more Phosphorus than Sweet roll. While Cracker contains 248mg of Phosphorus, Sweet roll contains only 76mg.
  • The amount of Sodium in Sweet roll is lower.

Food varieties used in this article are Crackers, standard snack-type, regular and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Cracker vs Sweet roll infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +66.7%
Contains more Iron +151.9%
Contains more Phosphorus +226.3%
Contains more Copper +18.2%
Contains more Manganese +63.7%
Contains less Sodium -58.1%
Contains more Zinc +20.4%
Contains more Selenium +153.7%
Equal in Magnesium - 17
Equal in Potassium - 111
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 60% 13% 33% 10% 40% 17% 30% 40% 93%
Contains more Calcium +66.7%
Contains more Iron +151.9%
Contains more Phosphorus +226.3%
Contains more Copper +18.2%
Contains more Manganese +63.7%
Contains less Sodium -58.1%
Contains more Zinc +20.4%
Contains more Selenium +153.7%
Equal in Magnesium - 17
Equal in Potassium - 111

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin E +52.3%
Contains more Vitamin B1 +28.4%
Contains more Vitamin B2 +72.1%
Contains more Vitamin B3 +82.6%
Contains more Folate +27.8%
Contains more Vitamin K +1475%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +69.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.406
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 40% 0% 7% 81% 62% 45% 25% 25% 54% 18% 11%
Contains more Vitamin E +52.3%
Contains more Vitamin B1 +28.4%
Contains more Vitamin B2 +72.1%
Contains more Vitamin B3 +82.6%
Contains more Folate +27.8%
Contains more Vitamin K +1475%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +69.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.406

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +61.2%
Contains more Carbs +20.4%
Contains more Other +46.5%
Contains more Water +689.8%
Equal in Protein - 6.2
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more Fats +61.2%
Contains more Carbs +20.4%
Contains more Other +46.5%
Contains more Water +689.8%
Equal in Protein - 6.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +36.6%
Contains more Polyunsaturated fat +75.8%
Contains less Saturated Fat -44.6%
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
20% 31% 49%
Saturated Fat: 3.079 g
Monounsaturated Fat: 4.797 g
Polyunsaturated fat: 7.473 g
Contains more Monounsaturated Fat +36.6%
Contains more Polyunsaturated fat +75.8%
Contains less Saturated Fat -44.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cracker Sweet roll
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cracker Sweet roll Opinion
Net carbs 59g 48.5g Cracker
Protein 6.64g 6.2g Cracker
Fats 26.43g 16.4g Cracker
Carbs 61.3g 50.9g Cracker
Calories 510kcal 372kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 8.18g 31.73g Cracker
Fiber 2.3g 2.4g Sweet roll
Calcium 120mg 72mg Cracker
Iron 4.03mg 1.6mg Cracker
Magnesium 18mg 17mg Cracker
Phosphorus 248mg 76mg Cracker
Potassium 118mg 111mg Cracker
Sodium 726mg 304mg Sweet roll
Zinc 0.49mg 0.59mg Sweet roll
Copper 0.104mg 0.088mg Cracker
Manganese 0.491mg 0.3mg Cracker
Selenium 6.7µg 17µg Sweet roll
Vitamin A 0IU 214IU Sweet roll
Vitamin A RAE 0µg 62µg Sweet roll
Vitamin E 3.03mg 1.99mg Cracker
Vitamin C 0mg 2mg Sweet roll
Vitamin B1 0.416mg 0.324mg Cracker
Vitamin B2 0.456mg 0.265mg Cracker
Vitamin B3 4.352mg 2.384mg Cracker
Vitamin B5 0.417mg 0.406mg Cracker
Vitamin B6 0.063mg 0.107mg Sweet roll
Folate 92µg 72µg Cracker
Vitamin B12 0µg 0.14µg Sweet roll
Vitamin K 69.3µg 4.4µg Cracker
Tryptophan 0.084mg 0.074mg Cracker
Threonine 0.193mg 0.211mg Sweet roll
Isoleucine 0.246mg 0.259mg Sweet roll
Leucine 0.471mg 0.458mg Cracker
Lysine 0.103mg 0.243mg Sweet roll
Methionine 0.112mg 0.117mg Sweet roll
Phenylalanine 0.331mg 0.3mg Cracker
Valine 0.294mg 0.291mg Cracker
Histidine 0.145mg 0.145mg
Cholesterol 0mg 66mg Cracker
Trans Fat 1.076g Sweet roll
Saturated Fat 5.562g 3.079g Sweet roll
Omega-3 - DHA 0g 0.004g Sweet roll
Monounsaturated Fat 6.553g 4.797g Cracker
Polyunsaturated fat 13.137g 7.473g Cracker
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cracker Sweet roll
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
53%
Cracker
31%
Sweet roll
Minerals Daily Need Coverage Score
56%
Cracker
35%
Sweet roll

Comparison summary

Which food contains less Sodium?
Sweet roll
Sweet roll contains less Sodium (difference - 422mg)
Which food is lower in Saturated Fat?
Sweet roll
Sweet roll is lower in Saturated Fat (difference - 2.483g)
Which food is lower in glycemic index?
Sweet roll
Sweet roll is lower in glycemic index (difference - 23)
Which food is cheaper?
Sweet roll
Sweet roll is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cracker
Cracker is lower in Sugar (difference - 23.55g)
Which food is lower in Cholesterol?
Cracker
Cracker is lower in Cholesterol (difference - 66mg)
Which food is richer in minerals?
Cracker
Cracker is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.