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Crackers vs. Sweet roll — In-Depth Nutrition Comparison

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A recap on differences between crackers and sweet roll

  • Crackers are higher in vitamin K, iron, phosphorus, vitamin B2, vitamin B3, and manganese, yet sweet roll is higher in selenium.
  • Crackers cover your daily vitamin K needs 54% more than sweet roll.
  • Crackers contain 3 times more phosphorus than sweet roll. While crackers contain 248mg of phosphorus, sweet roll contains only 76mg.
  • The amount of sodium in sweet roll is lower.
  • The glycemic index of 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

Crackers 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more CalciumCalcium +66.7%
Contains more IronIron +151.9%
Contains more CopperCopper +18.2%
Contains more PhosphorusPhosphorus +226.3%
Contains more ManganeseManganese +63.7%
Contains more ZincZinc +20.4%
Contains less SodiumSodium -58.1%
Contains more SeleniumSelenium +153.7%
~equal in Magnesium ~17mg
~equal in Potassium ~111mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin EVitamin E +52.3%
Contains more Vitamin B1Vitamin B1 +28.4%
Contains more Vitamin B2Vitamin B2 +72.1%
Contains more Vitamin B3Vitamin B3 +82.6%
Contains more Vitamin KVitamin K +1475%
Contains more FolateFolate +27.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +69.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +330.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.406mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +61.2%
Contains more CarbsCarbs +20.4%
Contains more OtherOther +46.5%
Contains more WaterWater +689.8%
~equal in Protein ~6.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains more Mono. FatMonounsaturated fat +36.6%
Contains more Poly. FatPolyunsaturated fat +75.8%
Contains less Sat. FatSaturated 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.
Crackers Sweet roll
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crackers Sweet roll DV% diff.
Vitamin K 69.3µg 4.4µg 54%
Polyunsaturated fat 13.137g 7.473g 38%
Iron 4.03mg 1.6mg 30%
Phosphorus 248mg 76mg 25%
Cholesterol 0mg 66mg 22%
Starch 49.69g 20%
Selenium 6.7µg 17µg 19%
Sodium 726mg 304mg 18%
Fats 26.43g 16.4g 15%
Vitamin B2 0.456mg 0.265mg 15%
Vitamin B3 4.352mg 2.384mg 12%
Saturated fat 5.562g 3.079g 11%
Vitamin B1 0.416mg 0.324mg 8%
Manganese 0.491mg 0.3mg 8%
Vitamin A 0µg 62µg 7%
Vitamin E 3.03mg 1.99mg 7%
Calories 510kcal 372kcal 7%
Choline 9.6mg 41.3mg 6%
Vitamin B12 0µg 0.14µg 6%
Calcium 120mg 72mg 5%
Folate 92µg 72µg 5%
Monounsaturated fat 6.553g 4.797g 4%
Carbs 61.3g 50.9g 3%
Vitamin B6 0.063mg 0.107mg 3%
Copper 0.104mg 0.088mg 2%
Vitamin C 0mg 2mg 2%
Zinc 0.49mg 0.59mg 1%
Protein 6.64g 6.2g 1%
Net carbs 59g 48.5g N/A
Magnesium 18mg 17mg 0%
Potassium 118mg 111mg 0%
Sugar 8.18g 31.73g N/A
Fiber 2.3g 2.4g 0%
Vitamin B5 0.417mg 0.406mg 0%
Trans fat 1.076g N/A
Tryptophan 0.084mg 0.074mg 0%
Threonine 0.193mg 0.211mg 0%
Isoleucine 0.246mg 0.259mg 0%
Leucine 0.471mg 0.458mg 0%
Lysine 0.103mg 0.243mg 0%
Methionine 0.112mg 0.117mg 0%
Phenylalanine 0.331mg 0.3mg 0%
Valine 0.294mg 0.291mg 0%
Histidine 0.145mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - DHA 0g 0.004g N/A
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers Sweet roll
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
49%
Crackers
31%
Sweet roll
Minerals Daily Need Coverage Score
56%
Crackers
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 Cholesterol?
Crackers
Crackers is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Crackers
Crackers is lower in Sugar (difference - 23.55g)
Which food is richer in minerals?
Crackers
Crackers 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. Crackers - 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.