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  6. French rolls vs. Zwieback

French rolls vs. Zwieback — In-Depth Nutrition Comparison

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What are the main differences between french rolls and zwieback?

  • French rolls are richer in iron, vitamin B1, vitamin B3, calcium, and folate, while zwieback is higher in vitamin E, vitamin C, and potassium.
  • French rolls' daily need coverage for iron is 26% higher.
  • Zwieback has 5 times less calcium than french rolls. French rolls have 91mg of calcium, while zwieback has 20mg.
  • Zwieback is lower in sodium.

We used Rolls, french and Zwieback types in this comparison.

Infographic

French 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 14% 27% 10% 102% 45% 25% 36% 75% 73% 152%
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 +42.9%
Contains more CalciumCalcium +355%
Contains more IronIron +351.7%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +52.7%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +167.5%
Contains less SodiumSodium -60.5%
~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% 0% 6% 0% 131% 69% 82% 27% 9% 0% 4.5% 85%
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 +151.4%
Contains more Vitamin B2Vitamin B2 +25.5%
Contains more Vitamin B3Vitamin B3 +229.9%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +29.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +713.3%
Contains more Vitamin B5Vitamin B5 +18.8%
Contains more Vitamin B6Vitamin B6 +110.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French rolls Zwieback DV% diff.
Iron 2.71mg 0.6mg 26%
Vitamin B1 0.523mg 0.208mg 26%
Manganese 0.559mg 24%
Vitamin B3 4.352mg 1.319mg 19%
Sodium 574mg 227mg 15%
Methionine 153mg 15%
Vitamin E 0.3mg 2.44mg 14%
Fats 4.3g 9.7g 8%
Carbs 50.2g 74.2g 8%
Polyunsaturated fat 0.834g 2.073g 8%
Calories 277kcal 426kcal 7%
Calcium 91mg 20mg 7%
Folate 113µg 87µg 7%
Saturated fat 0.962g 2.525g 7%
Vitamin C 0mg 5.3mg 6%
Potassium 114mg 305mg 6%
Monounsaturated fat 1.961g 4.244g 6%
Vitamin B2 0.3mg 0.239mg 5%
Phosphorus 84mg 55mg 4%
Protein 8.6g 10.1g 3%
Cholesterol 0mg 8mg 3%
Fiber 3.2g 2.5g 3%
Zinc 0.9mg 0.54mg 3%
Vitamin B6 0.039mg 0.082mg 3%
Vitamin A 0µg 16µg 2%
Vitamin B5 0.452mg 0.537mg 2%
Magnesium 20mg 14mg 1%
Copper 0.135mg 0.145mg 1%
Selenium 27.9µg 28.7µg 1%
Vitamin K 1.8µg 0.9µg 1%
Choline 14.8mg 10.7mg 1%
Net carbs 47g 71.7g N/A
Sugar 0.31g 12.5g N/A
Trans fat 0.012g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +673.3%
Contains more OtherOther +40%
Contains more ProteinProtein +17.4%
Contains more FatsFats +125.6%
Contains more CarbsCarbs +47.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 0.962 g
Monounsaturated fat: Mono. Fat 1.961 g
Polyunsaturated fat: Poly. Fat 0.834 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 -61.9%
Contains more Mono. FatMonounsaturated fat +116.4%
Contains more Poly. FatPolyunsaturated fat +148.6%

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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. French rolls - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172795/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.