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

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Important differences between french rolls and graham cracker

French rolls have more selenium and vitamin B1; however, graham cracker has more manganese, phosphorus, iron, vitamin K, fats, carbs, vitamin B6, and vitamin E.
French rolls' daily need coverage for selenium is 39% more.
French rolls have 2 times more vitamin B1 than graham cracker. French rolls have 0.523mg of vitamin B1, while graham cracker has 0.265mg.
Graham cracker has a higher glycemic index than french rolls.

The food varieties used in the comparison are Rolls, french and Cookies, graham crackers, plain or honey (includes cinnamon).

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

French rolls

Graham cracker

Contains more CalciumCalcium	+18.2%
Contains more SeleniumSelenium	+342.9%

Contains more MagnesiumMagnesium	+100%
Contains more PotassiumPotassium	+49.1%
Contains more IronIron	+39.5%
Contains more CopperCopper	+25.9%
Contains more PhosphorusPhosphorus	+120.2%
Contains less SodiumSodium	-20%
Contains more ManganeseManganese	+82.3%

~equal in Zinc ~0.96mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

French rolls

Graham cracker

Contains more Vitamin B1Vitamin B1	+97.4%
Contains more FolateFolate	+24.2%

Contains more Vitamin EVitamin E	+403.3%
Contains more Vitamin B6Vitamin B6	+300%
Contains more Vitamin KVitamin K	+694.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.317mg

~equal in Vitamin B3 ~4.439mg

~equal in Vitamin B5 ~0.42mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	27.9µg	6.3µg	39%
Omega-3 (ALA)		0.599g	37%
Polyunsaturated fat	0.834g	5.388g	30%
Omega-6 (Linoleic acid)		4.735g	28%
Vitamin B1	0.523mg	0.265mg	22%
Manganese	0.559mg	1.019mg	20%
Starch		46.56g	19%
Methionine	153mg		15%
Phosphorus	84mg	185mg	14%
Iron	2.71mg	3.78mg	13%
Fats	4.3g	10.6g	10%
Vitamin K	1.8µg	14.3µg	10%
Carbs	50.2g	77.66g	9%
Vitamin B6	0.039mg	0.156mg	9%
Calories	277kcal	430kcal	8%
Vitamin E	0.3mg	1.51mg	8%
Folate	113µg	91µg	6%
Magnesium	20mg	40mg	5%
Sodium	574mg	459mg	5%
Protein	8.6g	6.69g	4%
Copper	0.135mg	0.17mg	4%
Saturated fat	0.962g	1.633g	3%
Potassium	114mg	170mg	2%
Choline	14.8mg	5.9mg	2%
Calcium	91mg	77mg	1%
Fiber	3.2g	3.4g	1%
Zinc	0.9mg	0.96mg	1%
Vitamin B2	0.3mg	0.317mg	1%
Vitamin B3	4.352mg	4.439mg	1%
Vitamin B5	0.452mg	0.42mg	1%
Monounsaturated fat	1.961g	2.509g	1%
Fructose		0.99g	1%
Protein per 100 calories	3.1g	1.6g	N/A
Calories per 10 g protein	322kcal	643kcal	N/A
Weight per 100 calories	36g	23g	N/A
Unsaturated / Saturated Fat ratio	2.9	4.8	N/A
Net carbs	47g	74.26g	N/A
Sugar	0.31g	24.85g	N/A
Trans fat		0.055g	N/A
Tryptophan	0.099mg		0%
Threonine	0.255mg		0%
Isoleucine	0.336mg		0%
Leucine	0.608mg		0%
Lysine	0.231mg		0%
Phenylalanine	0.422mg		0%
Valine	0.38mg		0%
Histidine	0.188mg		0%
Omega-6 (Gamma-linolenic acid)		0.024g	N/A
Omega-6 (Eicosadienoic acid)		0.004g	N/A