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  6. Dinner rolls vs. Zwieback

Dinner rolls vs. Zwieback — In-Depth Nutrition Comparison

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How are dinner rolls and zwieback different?

  • Dinner rolls are higher in iron, vitamin B1, vitamin B3, calcium, vitamin B2, phosphorus, and vitamin K; however, zwieback is richer in vitamin E.
  • Daily need coverage for iron for dinner rolls is 39% higher.
  • Dinner rolls contain 12 times more vitamin K than zwieback. While dinner rolls contain 10.6µg of vitamin K, zwieback contains only 0.9µg.
  • Zwieback has less sodium.

Rolls, dinner, plain, commercially prepared (includes brown-and-serve) and Zwieback are the varieties used in this article.

Infographic

Dinner rolls vs Zwieback 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 53% 12% 140% 45% 27% 52% 61% 76% 146%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 6% 27% 23% 48% 15% 24% 30% 0% 157%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +790%
Contains more IronIron +520%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +121.8%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +119.4%
Contains less SodiumSodium -51.4%
~equal in Copper ~0.145mg
~equal in Selenium ~28.7µg

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 0.67% 0.33% 5.6% 0% 132% 86% 101% 27% 22% 16% 27% 76%
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 18% 5.3% 49% 0% 52% 55% 25% 32% 19% 0% 2.3% 65%
Contains more Vitamin B1Vitamin B1 +152.9%
Contains more Vitamin B2Vitamin B2 +56.5%
Contains more Vitamin B3Vitamin B3 +306.9%
Contains more Vitamin B6Vitamin B6 +18.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1077.8%
Contains more FolateFolate +16.1%
Contains more Vitamin CVitamin C +2550%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin EVitamin E +771.4%
Contains more Vitamin B5Vitamin B5 +18.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Dinner rolls Zwieback DV% diff.
Iron 3.72mg 0.6mg 39%
Vitamin B1 0.526mg 0.208mg 27%
Manganese 0.582mg 25%
Vitamin B3 5.367mg 1.319mg 25%
Calcium 178mg 20mg 16%
Vitamin E 0.28mg 2.44mg 14%
Phosphorus 122mg 55mg 10%
Sodium 467mg 227mg 10%
Vitamin B2 0.374mg 0.239mg 10%
Vitamin K 10.6µg 0.9µg 8%
Carbs 52.04g 74.2g 7%
Calories 310kcal 426kcal 6%
Vitamin C 0.2mg 5.3mg 6%
Monounsaturated fat 1.881g 4.244g 6%
Fats 6.47g 9.7g 5%
Potassium 139mg 305mg 5%
Vitamin B12 0.13µg 0µg 5%
Saturated fat 1.375g 2.525g 5%
Zinc 0.99mg 0.54mg 4%
Folate 101µg 87µg 4%
Magnesium 26mg 14mg 3%
Selenium 26.8µg 28.7µg 3%
Polyunsaturated fat 2.509g 2.073g 3%
Protein 10.86g 10.1g 2%
Fiber 2g 2.5g 2%
Vitamin A 1µg 16µg 2%
Vitamin B5 0.452mg 0.537mg 2%
Cholesterol 4mg 8mg 1%
Copper 0.135mg 0.145mg 1%
Vitamin B6 0.097mg 0.082mg 1%
Choline 14.6mg 10.7mg 1%
Net carbs 50.04g 71.7g N/A
Sugar 5.55g 12.5g N/A
Trans fat 0g 0.012g 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 N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 52% 28% 2%
Protein: 10.86 g
Fats: 6.47 g
Carbs: 52.04 g
Water: 28.44 g
Other: 2.19 g
10% 10% 74% 5%
Protein: 10.1 g
Fats: 9.7 g
Carbs: 74.2 g
Water: 4.5 g
Other: 1.5 g
Contains more WaterWater +532%
Contains more OtherOther +46%
Contains more FatsFats +49.9%
Contains more CarbsCarbs +42.6%
~equal in Protein ~10.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 33% 44%
Saturated fat: Sat. Fat 1.375 g
Monounsaturated fat: Mono. Fat 1.881 g
Polyunsaturated fat: Poly. Fat 2.509 g
29% 48% 23%
Saturated fat: Sat. Fat 2.525 g
Monounsaturated fat: Mono. Fat 4.244 g
Polyunsaturated fat: Poly. Fat 2.073 g
Contains less Sat. FatSaturated fat -45.5%
Contains more Poly. FatPolyunsaturated fat +21%
Contains more Mono. FatMonounsaturated fat +125.6%

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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. Dinner rolls - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172793/nutrients
  2. Zwieback - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171372/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.