Cheese crackers vs. Dinner rolls — In-Depth Nutrition Comparison

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What are the main differences between cheese crackers and dinner rolls?

Cheese crackers are richer in iron, folate, vitamin E, phosphorus, vitamin B12, and vitamin B6, yet dinner rolls are richer in selenium.
Dinner rolls' daily need coverage for selenium is 24% higher.
Cheese crackers have 8 times more vitamin E than dinner rolls. Cheese crackers have 2.19mg of vitamin E, while dinner rolls have 0.28mg.
Dinner rolls contain less saturated fat.

We used Crackers, cheese, regular and Rolls, dinner, plain, commercially prepared (includes brown-and-serve) types in this comparison.

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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.

Cheese crackers

Dinner rolls

Contains more PotassiumPotassium	+12.2%
Contains more IronIron	+31.2%
Contains more ZincZinc	+20.2%
Contains more PhosphorusPhosphorus	+63.9%

Contains more CalciumCalcium	+30.9%
Contains less SodiumSodium	-52%
Contains more SeleniumSelenium	+98.5%

~equal in Magnesium ~26mg

~equal in Copper ~0.135mg

~equal in Manganese ~0.582mg

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.

Cheese crackers

Dinner rolls

Contains more Vitamin AVitamin A	+1600%
Contains more Vitamin EVitamin E	+682.1%
Contains more Vitamin B3Vitamin B3	+13.9%
Contains more Vitamin B6Vitamin B6	+75.3%
Contains more Vitamin B12Vitamin B12	+161.5%
Contains more FolateFolate	+50.5%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+10.7%
Contains more Vitamin KVitamin K	+12.8%
Contains more CholineCholine	+67.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.526mg

~equal in Vitamin B5 ~0.452mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	10.09g	2.509g	51%
Fats	22.74g	6.47g	25%
Selenium	13.5µg	26.8µg	24%
Sodium	973mg	467mg	22%
Starch	52.56g		22%
Saturated fat	5.288g	1.375g	18%
Iron	4.88mg	3.72mg	15%
Folate	152µg	101µg	13%
Vitamin E	2.19mg	0.28mg	13%
Phosphorus	200mg	122mg	11%
Monounsaturated fat	5.744g	1.881g	10%
Calories	489kcal	310kcal	9%
Vitamin B12	0.34µg	0.13µg	9%
Vitamin B6	0.17mg	0.097mg	6%
Vitamin B3	6.113mg	5.367mg	5%
Calcium	136mg	178mg	4%
Vitamin B2	0.338mg	0.374mg	3%
Vitamin B1	0.562mg	0.526mg	3%
Carbs	59.42g	52.04g	2%
Vitamin A	17µg	1µg	2%
Zinc	1.19mg	0.99mg	2%
Manganese	0.562mg	0.582mg	1%
Copper	0.125mg	0.135mg	1%
Fiber	2.3g	2g	1%
Vitamin K	9.4µg	10.6µg	1%
Choline	8.7mg	14.6mg	1%
Potassium	156mg	139mg	1%
Protein	10.93g	10.86g	0%
Vitamin C	0mg	0.2mg	0%
Net carbs	57.12g	50.04g	N/A
Cholesterol	3mg	4mg	0%
Vitamin D	1IU	0IU	0%
Magnesium	25mg	26mg	0%
Sugar	4.53g	5.55g	N/A
Vitamin B5	0.472mg	0.452mg	0%
Trans fat	0.542g	0g	N/A
Tryptophan	0.129mg	0.081mg	0%
Threonine	0.295mg	0.286mg	0%
Isoleucine	0.424mg	0.337mg	0%
Leucine	0.744mg	0.729mg	0%
Lysine	0.418mg	0.233mg	0%
Methionine	0.194mg	0.145mg	0%
Phenylalanine	0.49mg	0.506mg	0%
Valine	0.478mg	0.401mg	0%
Histidine	0.245mg	0.222mg	0%
Fructose	0.37g		0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - DHA	0g	0.001g	N/A
Omega-3 - ALA	0.715g	0.224g	N/A
Omega-3 - DPA	0.001g	0g	N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.001g		N/A
Omega-6 - Eicosadienoic acid	0.007g	0g	N/A
Omega-6 - Linoleic acid	9.25g		N/A