Graham cracker vs. Dinner rolls — In-Depth Nutrition Comparison
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A recap on the differences between graham cracker and dinner rolls
- Graham cracker has more manganese, phosphorus, vitamin E, and fiber; however, dinner rolls are higher in selenium, vitamin B1, calcium, vitamin B3, and vitamin B12.
- Dinner rolls cover your daily selenium needs 37% more than graham cracker.
- Dinner rolls contain 5 times less vitamin E than graham cracker. Graham cracker contains 1.51mg of vitamin E, while dinner rolls contain 0.28mg.
- The glycemic index of graham cracker is higher.
Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Rolls, dinner, plain, commercially prepared (includes brown-and-serve).
Infographic
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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.
| Contains more MagnesiumMagnesium | +53.8% |
| Contains more PotassiumPotassium | +22.3% |
| Contains more CopperCopper | +25.9% |
| Contains more PhosphorusPhosphorus | +51.6% |
| Contains more ManganeseManganese | +75.1% |
| Contains more CalciumCalcium | +131.2% |
| Contains more SeleniumSelenium | +325.4% |
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.
| Contains more Vitamin EVitamin E | +439.3% |
| Contains more Vitamin B6Vitamin B6 | +60.8% |
| Contains more Vitamin KVitamin K | +34.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +98.5% |
| Contains more Vitamin B2Vitamin B2 | +18% |
| Contains more Vitamin B3Vitamin B3 | +20.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +11% |
| Contains more CholineCholine | +147.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 6.3µg | 26.8µg | 37% |
| Vitamin B1 | 0.265mg | 0.526mg | 22% |
| Polyunsaturated fat | 5.388g | 2.509g | 19% |
| Manganese | 1.019mg | 0.582mg | 19% |
| Starch | 46.56g | 19% | |
| Calcium | 77mg | 178mg | 10% |
| Carbs | 77.66g | 52.04g | 9% |
| Phosphorus | 185mg | 122mg | 9% |
| Protein | 6.69g | 10.86g | 8% |
| Vitamin E | 1.51mg | 0.28mg | 8% |
| Calories | 430kcal | 310kcal | 6% |
| Fiber | 3.4g | 2g | 6% |
| Vitamin B3 | 4.439mg | 5.367mg | 6% |
| Fats | 10.6g | 6.47g | 6% |
| Vitamin B6 | 0.156mg | 0.097mg | 5% |
| Vitamin B12 | 0µg | 0.13µg | 5% |
| Copper | 0.17mg | 0.135mg | 4% |
| Vitamin B2 | 0.317mg | 0.374mg | 4% |
| Folate | 91µg | 101µg | 3% |
| Vitamin K | 14.3µg | 10.6µg | 3% |
| Magnesium | 40mg | 26mg | 3% |
| Choline | 5.9mg | 14.6mg | 2% |
| Monounsaturated fat | 2.509g | 1.881g | 2% |
| Saturated fat | 1.633g | 1.375g | 1% |
| Fructose | 0.99g | 1% | |
| Vitamin B5 | 0.42mg | 0.452mg | 1% |
| Potassium | 170mg | 139mg | 1% |
| Iron | 3.78mg | 3.72mg | 1% |
| Cholesterol | 0mg | 4mg | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 74.26g | 50.04g | N/A |
| Sugar | 24.85g | 5.55g | N/A |
| Zinc | 0.96mg | 0.99mg | 0% |
| Sodium | 459mg | 467mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0.055g | 0g | 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 | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.599g | 0.224g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
10.86 g
Fats:
6.47 g
Carbs:
52.04 g
Water:
28.44 g
Other:
2.19 g
| Contains more FatsFats | +63.8% |
| Contains more CarbsCarbs | +49.2% |
| Contains more ProteinProtein | +62.3% |
| Contains more WaterWater | +738.9% |
| Contains more OtherOther | +31.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated fat:
Sat. Fat
1.375 g
Monounsaturated fat:
Mono. Fat
1.881 g
Polyunsaturated fat:
Poly. Fat
2.509 g
| Contains more Mono. FatMonounsaturated fat | +33.4% |
| Contains more Poly. FatPolyunsaturated fat | +114.7% |
| Contains less Sat. FatSaturated fat | -15.8% |
