Graham cracker vs. Dinner rolls — In-Depth Nutrition Comparison
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A recap on 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).
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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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
39%
Minerals Daily Need Coverage Score
60%
63%
Comparison summary
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 8mg)
Which food is lower in Sugar?
Dinner rolls is lower in Sugar (difference - 19.3g)
Which food is lower in Saturated fat?
Dinner rolls is lower in Saturated fat (difference - 0.258g)
Which food is lower in glycemic index?
Dinner rolls is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Dinner rolls is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.