Crackers vs. French rolls — In-Depth Nutrition Comparison

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How are crackers and french rolls different?

Crackers have more vitamin K, phosphorus, vitamin E, iron, and vitamin B2; however, french rolls are richer in selenium, vitamin B1, and folate.
Crackers cover your daily need for vitamin K, 56% more than french rolls.
Crackers have 10 times more vitamin E than french rolls. Crackers have 3.03mg of vitamin E, while french rolls have 0.3mg.
French rolls contain less saturated fat.

Crackers, standard snack-type, regular and Rolls, french types were used in this article.

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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.

Crackers

French rolls

Contains more CalciumCalcium	+31.9%
Contains more IronIron	+48.7%
Contains more PhosphorusPhosphorus	+195.2%

Contains more MagnesiumMagnesium	+11.1%
Contains more CopperCopper	+29.8%
Contains more ZincZinc	+83.7%
Contains less SodiumSodium	-20.9%
Contains more ManganeseManganese	+13.8%
Contains more SeleniumSelenium	+316.4%

~equal in Potassium ~114mg

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.

Crackers

French rolls

Contains more Vitamin EVitamin E	+910%
Contains more Vitamin B2Vitamin B2	+52%
Contains more Vitamin B6Vitamin B6	+61.5%
Contains more Vitamin KVitamin K	+3750%

Contains more Vitamin B1Vitamin B1	+25.7%
Contains more FolateFolate	+22.8%
Contains more CholineCholine	+54.2%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~4.352mg

~equal in Vitamin B5 ~0.452mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	13.137g	0.834g	82%
Vitamin K	69.3µg	1.8µg	56%
Selenium	6.7µg	27.9µg	39%
Fats	26.43g	4.3g	34%
Phosphorus	248mg	84mg	23%
Saturated fat	5.562g	0.962g	21%
Starch	49.69g		20%
Vitamin E	3.03mg	0.3mg	18%
Iron	4.03mg	2.71mg	17%
Methionine	0.112mg	153mg	15%
Vitamin B2	0.456mg	0.3mg	12%
Calories	510kcal	277kcal	12%
Monounsaturated fat	6.553g	1.961g	11%
Vitamin B1	0.416mg	0.523mg	9%
Sodium	726mg	574mg	7%
Folate	92µg	113µg	5%
Fiber	2.3g	3.2g	4%
Carbs	61.3g	50.2g	4%
Protein	6.64g	8.6g	4%
Zinc	0.49mg	0.9mg	4%
Copper	0.104mg	0.135mg	3%
Manganese	0.491mg	0.559mg	3%
Calcium	120mg	91mg	3%
Vitamin B6	0.063mg	0.039mg	2%
Choline	9.6mg	14.8mg	1%
Vitamin B5	0.417mg	0.452mg	1%
Net carbs	59g	47g	N/A
Magnesium	18mg	20mg	0%
Potassium	118mg	114mg	0%
Sugar	8.18g	0.31g	N/A
Vitamin B3	4.352mg	4.352mg	0%
Trans fat	1.076g		N/A
Tryptophan	0.084mg	0.099mg	0%
Threonine	0.193mg	0.255mg	0%
Isoleucine	0.246mg	0.336mg	0%
Leucine	0.471mg	0.608mg	0%
Lysine	0.103mg	0.231mg	0%
Phenylalanine	0.331mg	0.422mg	0%
Valine	0.294mg	0.38mg	0%
Histidine	0.145mg	0.188mg	0%
Fructose	0.29g		0%
Omega-3 - ALA	1.485g		N/A
Omega-6 - Gamma-linoleic acid	0.062g		N/A
Omega-6 - Eicosadienoic acid	0.009g		N/A
Omega-6 - Linoleic acid	11.48g		N/A