Crackers vs. Sweet roll — In-Depth Nutrition Comparison

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A recap on the 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.

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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

Sweet roll

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.

Crackers

Sweet roll

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

All nutrients comparison - raw data values

Nutrient			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