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, vitamin B1, and folate; however, graham cracker has more manganese, phosphorus, iron, vitamin K, 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 is lower in sodium.
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

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.

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

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.

French rolls

Graham cracker

Contains more Vitamin B1Vitamin B1	+97.4%
Contains more FolateFolate	+24.2%
Contains more CholineCholine	+150.8%

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 A ~0µg

~equal in Vitamin D ~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%
Polyunsaturated fat	0.834g	5.388g	30%
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%
Vitamin B6	0.039mg	0.156mg	9%
Carbs	50.2g	77.66g	9%
Vitamin E	0.3mg	1.51mg	8%
Calories	277kcal	430kcal	8%
Folate	113µg	91µg	6%
Sodium	574mg	459mg	5%
Magnesium	20mg	40mg	5%
Copper	0.135mg	0.17mg	4%
Protein	8.6g	6.69g	4%
Saturated fat	0.962g	1.633g	3%
Potassium	114mg	170mg	2%
Choline	14.8mg	5.9mg	2%
Monounsaturated fat	1.961g	2.509g	1%
Fructose		0.99g	1%
Vitamin B5	0.452mg	0.42mg	1%
Vitamin B3	4.352mg	4.439mg	1%
Vitamin B2	0.3mg	0.317mg	1%
Zinc	0.9mg	0.96mg	1%
Fiber	3.2g	3.4g	1%
Calcium	91mg	77mg	1%
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-3 - ALA		0.599g	N/A
Omega-6 - Gamma-linoleic acid		0.024g	N/A
Omega-6 - Eicosadienoic acid		0.004g	N/A
Omega-6 - Linoleic acid		4.735g	N/A