Dinner rolls vs. Graham cracker — In-Depth Nutrition Comparison
Compare
A recap on differences between dinner rolls and graham cracker
- Dinner rolls have more selenium, vitamin B1, calcium, vitamin B3, and vitamin B12; however, graham cracker is higher in manganese, phosphorus, vitamin E, and fiber.
- Dinner rolls cover your daily selenium needs 37% more than graham cracker.
- The glycemic index of graham cracker is higher.
Food varieties used in this article are Rolls, dinner, plain, commercially prepared (includes brown-and-serve) and Cookies, graham crackers, plain or honey (includes cinnamon).
Infographic
Infographic link
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.
| Contains more CalciumCalcium | +131.2% |
| Contains more SeleniumSelenium | +325.4% |
| Contains more MagnesiumMagnesium | +53.8% |
| Contains more PotassiumPotassium | +22.3% |
| Contains more CopperCopper | +25.9% |
| Contains more PhosphorusPhosphorus | +51.6% |
| Contains more ManganeseManganese | +75.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +150% |
| Contains more Vitamin B1Vitamin B1 | +98.5% |
| Contains more Vitamin B2Vitamin B2 | +18% |
| Contains more Vitamin B3Vitamin B3 | +20.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +147.5% |
| Contains more Vitamin EVitamin E | +439.3% |
| Contains more Vitamin B6Vitamin B6 | +60.8% |
| Contains more Vitamin KVitamin K | +34.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.86 g
Fats:
6.47 g
Carbs:
52.04 g
Water:
28.44 g
Other:
2.19 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +62.3% |
| Contains more WaterWater | +738.9% |
| Contains more OtherOther | +31.9% |
| Contains more FatsFats | +63.8% |
| Contains more CarbsCarbs | +49.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.375 g
Monounsaturated Fat:
Mono. Fat
1.881 g
Polyunsaturated fat:
Poly. Fat
2.509 g
Saturated Fat:
Sat. Fat
1.633 g
Monounsaturated Fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated Fat | -15.8% |
| Contains more Mono. FatMonounsaturated Fat | +33.4% |
| Contains more Poly. FatPolyunsaturated fat | +114.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 310kcal | 430kcal |
|
| Protein | 10.86g | 6.69g |
|
| Fats | 6.47g | 10.6g |
|
| Vitamin C | 0.2mg | 0mg |
|
| Net carbs | 50.04g | 74.26g |
|
| Carbs | 52.04g | 77.66g |
|
| Cholesterol | 4mg | 0mg |
|
| Magnesium | 26mg | 40mg |
|
| Calcium | 178mg | 77mg |
|
| Potassium | 139mg | 170mg |
|
| Iron | 3.72mg | 3.78mg |
|
| Sugar | 5.55g | 24.85g |
|
| Fiber | 2g | 3.4g |
|
| Copper | 0.135mg | 0.17mg |
|
| Zinc | 0.99mg | 0.96mg |
|
| Starch | 46.56g |
|
|
| Phosphorus | 122mg | 185mg |
|
| Sodium | 467mg | 459mg |
|
| Vitamin A | 5IU | 2IU |
|
| Vitamin A | 1µg | 0µg |
|
| Vitamin E | 0.28mg | 1.51mg |
|
| Manganese | 0.582mg | 1.019mg |
|
| Selenium | 26.8µg | 6.3µg |
|
| Vitamin B1 | 0.526mg | 0.265mg |
|
| Vitamin B2 | 0.374mg | 0.317mg |
|
| Vitamin B3 | 5.367mg | 4.439mg |
|
| Vitamin B5 | 0.452mg | 0.42mg |
|
| Vitamin B6 | 0.097mg | 0.156mg |
|
| Vitamin B12 | 0.13µg | 0µg |
|
| Vitamin K | 10.6µg | 14.3µg |
|
| Folate | 101µg | 91µg |
|
| Trans Fat | 0g | 0.055g |
|
| Choline | 14.6mg | 5.9mg |
|
| Saturated Fat | 1.375g | 1.633g |
|
| Monounsaturated Fat | 1.881g | 2.509g |
|
| Polyunsaturated fat | 2.509g | 5.388g |
|
| Tryptophan | 0.081mg |
|
|
| Threonine | 0.286mg |
|
|
| Isoleucine | 0.337mg |
|
|
| Leucine | 0.729mg |
|
|
| Lysine | 0.233mg |
|
|
| Methionine | 0.145mg |
|
|
| Phenylalanine | 0.506mg |
|
|
| Valine | 0.401mg |
|
|
| Histidine | 0.222mg |
|
|
| Fructose | 0.99g |
|
|
| Omega-3 - DHA | 0.001g | 0g |
|
| Omega-3 - ALA | 0.224g | 0.599g |
|
| Omega-6 - Gamma-linoleic acid | 0g | 0.024g |
|
| Omega-6 - Eicosadienoic acid | 0g | 0.004g |
|
| Omega-6 - Linoleic acid | 4.735g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
39%
32%
Minerals Daily Need Coverage Score
63%
60%
Comparison summary
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 8mg)
Which food is lower in Sugar?
Dinner rolls is lower in Sugar (difference - 19.3g)
Which food is lower in Saturated Fat?
Dinner rolls is lower in Saturated Fat (difference - 0.258g)
Which food is lower in glycemic index?
Dinner rolls is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Dinner rolls is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.