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  6. French rolls vs. Saltine cracker

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

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What are the main differences between French rolls and Saltine cracker?

  • French rolls are richer in Selenium, Calcium, and Monounsaturated Fat, while Saltine cracker is higher in Iron, Vitamin B2, and Vitamin B3.
  • Saltine cracker's daily need coverage for Iron is 63% higher.
  • Saltine cracker has 14 times less Monounsaturated Fat than French rolls. French rolls have 1.961g of Monounsaturated Fat, while Saltine cracker has 0.142g.
  • French rolls are lower in Sodium.

We used Rolls, french and Crackers, saltines, fat-free, low-sodium types in this comparison.

Infographic

French rolls vs Saltine cracker 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.
French rolls
French rolls
3
:
7
Saltine cracker
Saltine cracker
Contains more Calcium +313.6%
Contains less Sodium -32.4%
Contains more Selenium +30.4%
Contains more Iron +184.9%
Contains more Magnesium +30%
Contains more Phosphorus +34.5%
Contains more Manganese +14%
Equal in Potassium - 115
Equal in Zinc - 0.94
Equal in Copper - 0.145
French rolls
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 102% 15% 36% 11% 75% 25% 45% 73% 153%
Saltine cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 290% 19% 49% 11% 111% 26% 49% 84% 117%
Contains more Calcium +313.6%
Contains less Sodium -32.4%
Contains more Selenium +30.4%
Contains more Iron +184.9%
Contains more Magnesium +30%
Contains more Phosphorus +34.5%
Contains more Manganese +14%
Equal in Potassium - 115
Equal in Zinc - 0.94
Equal in Copper - 0.145

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
French rolls
3
:
5
Saltine cracker
Saltine cracker
Contains more Vitamin E +150%
Contains more Vitamin B5 +15.9%
Contains more Vitamin B2 +96.7%
Contains more Vitamin B3 +31.3%
Contains more Vitamin B6 +117.9%
Contains more Vitamin K +172.2%
Equal in Vitamin B1 - 0.518
Equal in Folate - 124
French rolls
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 0% 131% 70% 82% 28% 9% 85% 0% 5%
Saltine cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 130% 137% 108% 24% 20% 93% 0% 13%
Contains more Vitamin E +150%
Contains more Vitamin B5 +15.9%
Contains more Vitamin B2 +96.7%
Contains more Vitamin B3 +31.3%
Contains more Vitamin B6 +117.9%
Contains more Vitamin K +172.2%
Equal in Vitamin B1 - 0.518
Equal in Folate - 124

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
French rolls
French rolls
2
:
3
Saltine cracker
Saltine cracker
Contains more Fats +168.8%
Contains more Water +923.5%
Contains more Protein +22.1%
Contains more Carbs +63.9%
Equal in Other - 2.2
French rolls
9% 4% 50% 35% 2%
Protein: 8.6 g
Fats: 4.3 g
Carbs: 50.2 g
Water: 34.8 g
Other: 2.1 g
Saltine cracker
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 g
Contains more Fats +168.8%
Contains more Water +923.5%
Contains more Protein +22.1%
Contains more Carbs +63.9%
Equal in Other - 2.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
French rolls
French rolls
2
:
1
Saltine cracker
Saltine cracker
Contains more Monounsaturated Fat +1281%
Contains more Polyunsaturated fat +21.8%
Contains less Saturated Fat -74.6%
French rolls
26% 52% 22%
Saturated Fat: 0.962 g
Monounsaturated Fat: 1.961 g
Polyunsaturated fat: 0.834 g
Saltine cracker
23% 13% 64%
Saturated Fat: 0.244 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.685 g
Contains more Monounsaturated Fat +1281%
Contains more Polyunsaturated fat +21.8%
Contains less Saturated Fat -74.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
French rolls Saltine cracker
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient French rolls Saltine cracker Opinion
Net carbs 47g 79.6g Saltine cracker
Protein 8.6g 10.5g Saltine cracker
Fats 4.3g 1.6g French rolls
Carbs 50.2g 82.3g Saltine cracker
Calories 277kcal 393kcal Saltine cracker
Sugar 0.31g 0.38g French rolls
Fiber 3.2g 2.7g French rolls
Calcium 91mg 22mg French rolls
Iron 2.71mg 7.72mg Saltine cracker
Magnesium 20mg 26mg Saltine cracker
Phosphorus 84mg 113mg Saltine cracker
Potassium 114mg 115mg Saltine cracker
Sodium 574mg 849mg French rolls
Zinc 0.9mg 0.94mg Saltine cracker
Copper 0.135mg 0.145mg Saltine cracker
Manganese 0.559mg 0.637mg Saltine cracker
Selenium 27.9µg 21.4µg French rolls
Vitamin E 0.3mg 0.12mg French rolls
Vitamin B1 0.523mg 0.518mg French rolls
Vitamin B2 0.3mg 0.59mg Saltine cracker
Vitamin B3 4.352mg 5.714mg Saltine cracker
Vitamin B5 0.452mg 0.39mg French rolls
Vitamin B6 0.039mg 0.085mg Saltine cracker
Folate 113µg 124µg Saltine cracker
Vitamin K 1.8µg 4.9µg Saltine cracker
Tryptophan 0.099mg 0.138mg Saltine cracker
Threonine 0.255mg 0.287mg Saltine cracker
Isoleucine 0.336mg 0.378mg Saltine cracker
Leucine 0.608mg 0.716mg Saltine cracker
Lysine 0.231mg 0.29mg Saltine cracker
Methionine 153mg 0.18mg French rolls
Phenylalanine 0.422mg 0.514mg Saltine cracker
Valine 0.38mg 0.439mg Saltine cracker
Histidine 0.188mg 0.224mg Saltine cracker
Saturated Fat 0.962g 0.244g Saltine cracker
Monounsaturated Fat 1.961g 0.142g French rolls
Polyunsaturated fat 0.834g 0.685g French rolls

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French rolls Saltine cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
34%
French rolls
44%
Saltine cracker
Minerals Daily Need Coverage Score
56%
French rolls
76%
Saltine cracker

Comparison summary

Which food is richer in minerals?
Saltine cracker
Saltine cracker is relatively richer in minerals
Which food is lower in Saturated Fat?
Saltine cracker
Saltine cracker is lower in Saturated Fat (difference - 0.718g)
Which food is lower in Sugar?
French rolls
French rolls is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
French rolls
French rolls contains less Sodium (difference - 275mg)
Which food is lower in glycemic index?
French rolls
French rolls is lower in glycemic index (difference - 11)
Which food is cheaper?
French rolls
French rolls is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. French rolls - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172795/nutrients
  2. Saltine cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/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.