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

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

Dinner rolls are richer in selenium, yet cheese crackers are richer in iron, folate, vitamin E, phosphorus, vitamin B12, and vitamin B6.
Dinner rolls' daily need coverage for selenium is 24% higher.
Dinner rolls contain less sodium.

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

Dinner rolls

Cheese crackers

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

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

~equal in Magnesium ~25mg

~equal in Copper ~0.125mg

~equal in Manganese ~0.562mg

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.

Dinner rolls

Cheese crackers

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

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.562mg

~equal in Vitamin B2 ~0.338mg

~equal in Vitamin B5 ~0.472mg

All nutrients comparison - raw data values

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