Graham cracker vs. Dinner rolls — In-Depth Nutrition Comparison
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A recap on differences between Graham cracker and Dinner rolls
- Graham cracker has more Manganese, Phosphorus, Vitamin E , and Fiber, however, Dinner rolls are higher in Selenium, Vitamin B1, Calcium, Vitamin B3, and Vitamin B12.
- Dinner rolls covers your daily Selenium needs 37% more than Graham cracker.
- Dinner rolls contain 5 times less Vitamin E than Graham cracker. Graham cracker contains 1.51mg of Vitamin E , while Dinner rolls contain 0.28mg.
Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Rolls, dinner, plain, commercially prepared (includes brown-and-serve).
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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
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Magnesium
+53.8%
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Phosphorus
+51.6%
Contains
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Potassium
+22.3%
Contains
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Copper
+25.9%
Contains
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Manganese
+75.1%
Contains
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Calcium
+131.2%
Contains
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Selenium
+325.4%
Equal in Iron - 3.72
Equal in Sodium - 467
Equal in Zinc - 0.99
Contains
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Magnesium
+53.8%
Contains
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Phosphorus
+51.6%
Contains
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Potassium
+22.3%
Contains
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Copper
+25.9%
Contains
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Manganese
+75.1%
Contains
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Calcium
+131.2%
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Selenium
+325.4%
Equal in Iron - 3.72
Equal in Sodium - 467
Equal in Zinc - 0.99
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.
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Contains
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Vitamin E
+439.3%
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Vitamin B6
+60.8%
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Vitamin K
+34.9%
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Vitamin A
+150%
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Vitamin C
+∞%
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Vitamin B1
+98.5%
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Vitamin B2
+18%
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Vitamin B3
+20.9%
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Folate
+11%
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Vitamin B12
+∞%
Equal in Vitamin B5 - 0.452
Contains
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Vitamin E
+439.3%
Contains
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Vitamin B6
+60.8%
Contains
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Vitamin K
+34.9%
Contains
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Vitamin A
+150%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+98.5%
Contains
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Vitamin B2
+18%
Contains
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Vitamin B3
+20.9%
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Folate
+11%
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Vitamin B12
+∞%
Equal in Vitamin B5 - 0.452
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+63.8%
Contains
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Carbs
+49.2%
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Protein
+62.3%
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Water
+738.9%
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Other
+31.9%
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
10.86 g
Fats:
6.47 g
Carbs:
52.04 g
Water:
28.44 g
Other:
2.19 g
Contains
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Fats
+63.8%
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Carbs
+49.2%
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Protein
+62.3%
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Water
+738.9%
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Other
+31.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+33.4%
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Polyunsaturated fat
+114.7%
Contains
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Saturated Fat
-15.8%
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
1.375 g
Monounsaturated Fat:
1.881 g
Polyunsaturated fat:
2.509 g
Contains
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Monounsaturated Fat
+33.4%
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Polyunsaturated fat
+114.7%
Contains
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Saturated Fat
-15.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 74.26g | 50.04g |
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| Protein | 6.69g | 10.86g |
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| Fats | 10.6g | 6.47g |
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| Carbs | 77.66g | 52.04g |
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| Calories | 430kcal | 310kcal |
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| Starch | 46.56g |
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| Fructose | 0.99g |
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| Sugar | 24.85g | 5.55g |
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| Fiber | 3.4g | 2g |
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| Calcium | 77mg | 178mg |
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| Iron | 3.78mg | 3.72mg |
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| Magnesium | 40mg | 26mg |
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| Phosphorus | 185mg | 122mg |
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| Potassium | 170mg | 139mg |
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| Sodium | 459mg | 467mg |
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| Zinc | 0.96mg | 0.99mg |
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| Copper | 0.17mg | 0.135mg |
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| Manganese | 1.019mg | 0.582mg |
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| Selenium | 6.3µg | 26.8µg |
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| Vitamin A | 2IU | 5IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 1.51mg | 0.28mg |
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| Vitamin C | 0mg | 0.2mg |
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| Vitamin B1 | 0.265mg | 0.526mg |
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| Vitamin B2 | 0.317mg | 0.374mg |
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| Vitamin B3 | 4.439mg | 5.367mg |
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| Vitamin B5 | 0.42mg | 0.452mg |
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| Vitamin B6 | 0.156mg | 0.097mg |
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| Folate | 91µg | 101µg |
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| Vitamin B12 | 0µg | 0.13µg |
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| Vitamin K | 14.3µg | 10.6µg |
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| Tryptophan | 0.081mg |
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| Threonine | 0.286mg |
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| Isoleucine | 0.337mg |
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| Leucine | 0.729mg |
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| Lysine | 0.233mg |
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| Methionine | 0.145mg |
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| Phenylalanine | 0.506mg |
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| Valine | 0.401mg |
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| Histidine | 0.222mg |
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| Cholesterol | 0mg | 4mg |
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| Trans Fat | 0.055g | 0g |
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| Saturated Fat | 1.633g | 1.375g |
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| Omega-3 - DHA | 0g | 0.001g |
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| Monounsaturated Fat | 2.509g | 1.881g |
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| Polyunsaturated fat | 5.388g | 2.509g |
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| Omega-6 - Eicosadienoic acid | 0.004g | 0g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g | 0g |
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| Omega-3 - ALA | 0.599g | 0.224g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
35%
41%
Minerals Daily Need Coverage Score
60%
63%
Comparison summary
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Dinner rolls is lower in Sugar (difference - 19.3g)
Which food is lower in Saturated Fat?
Dinner rolls is lower in Saturated Fat (difference - 0.258g)
Which food is lower in glycemic index?
Dinner rolls is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Dinner rolls is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.