Dinner rolls vs. Graham cracker — In-Depth Nutrition Comparison

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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).

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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

Graham cracker

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%

~equal in Iron ~3.78mg

~equal in Zinc ~0.96mg

~equal in Sodium ~459mg

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

Graham cracker

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
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%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.42mg

~equal in Folate ~91µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	26.8µg	6.3µg	37%
Vitamin B1	0.526mg	0.265mg	22%
Polyunsaturated fat	2.509g	5.388g	19%
Manganese	0.582mg	1.019mg	19%
Starch		46.56g	19%
Calcium	178mg	77mg	10%
Carbs	52.04g	77.66g	9%
Phosphorus	122mg	185mg	9%
Protein	10.86g	6.69g	8%
Vitamin E	0.28mg	1.51mg	8%
Calories	310kcal	430kcal	6%
Fiber	2g	3.4g	6%
Vitamin B3	5.367mg	4.439mg	6%
Fats	6.47g	10.6g	6%
Vitamin B6	0.097mg	0.156mg	5%
Vitamin B12	0.13µg	0µg	5%
Copper	0.135mg	0.17mg	4%
Vitamin B2	0.374mg	0.317mg	4%
Folate	101µg	91µg	3%
Vitamin K	10.6µg	14.3µg	3%
Magnesium	26mg	40mg	3%
Choline	14.6mg	5.9mg	2%
Monounsaturated fat	1.881g	2.509g	2%
Saturated fat	1.375g	1.633g	1%
Fructose		0.99g	1%
Vitamin B5	0.452mg	0.42mg	1%
Potassium	139mg	170mg	1%
Iron	3.72mg	3.78mg	1%
Cholesterol	4mg	0mg	1%
Vitamin C	0.2mg	0mg	0%
Net carbs	50.04g	74.26g	N/A
Sugar	5.55g	24.85g	N/A
Zinc	0.99mg	0.96mg	0%
Sodium	467mg	459mg	0%
Vitamin A	1µg	0µg	0%
Trans fat	0g	0.055g	N/A
Tryptophan	0.081mg		0%
Threonine	0.286mg		0%
Isoleucine	0.337mg		0%
Leucine	0.729mg		0%
Lysine	0.233mg		0%
Methionine	0.145mg		0%
Phenylalanine	0.506mg		0%
Valine	0.401mg		0%
Histidine	0.222mg		0%
Omega-3 - DHA	0.001g	0g	N/A
Omega-3 - ALA	0.224g	0.599g	N/A
Omega-6 - Gamma-linoleic acid	0g	0.024g	N/A
Omega-6 - Eicosadienoic acid	0g	0.004g	N/A
Omega-6 - Linoleic acid		4.735g	N/A