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

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Important differences between graham cracker and french rolls

Graham cracker has more manganese, phosphorus, iron, vitamin K, vitamin B6, and vitamin E; however, french rolls have more selenium, vitamin B1, and folate.
French rolls' daily need coverage for selenium is 39% more.
Graham cracker has 8 times more vitamin K than french rolls. Graham cracker has 14.3µg of vitamin K, while french rolls have 1.8µg.
Graham cracker is lower in sodium.
Graham cracker has a higher glycemic index than french rolls.

The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Rolls, french.

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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.

Graham cracker

French rolls

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%

Contains more CalciumCalcium	+18.2%
Contains more SeleniumSelenium	+342.9%

~equal in Zinc ~0.9mg

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.

Graham cracker

French rolls

Contains more Vitamin EVitamin E	+403.3%
Contains more Vitamin B6Vitamin B6	+300%
Contains more Vitamin KVitamin K	+694.4%

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

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.3mg

~equal in Vitamin B3 ~4.352mg

~equal in Vitamin B5 ~0.452mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	6.3µg	27.9µg	39%
Polyunsaturated fat	5.388g	0.834g	30%
Vitamin B1	0.265mg	0.523mg	22%
Manganese	1.019mg	0.559mg	20%
Starch	46.56g		19%
Methionine		153mg	15%
Phosphorus	185mg	84mg	14%
Iron	3.78mg	2.71mg	13%
Fats	10.6g	4.3g	10%
Vitamin K	14.3µg	1.8µg	10%
Vitamin B6	0.156mg	0.039mg	9%
Carbs	77.66g	50.2g	9%
Vitamin E	1.51mg	0.3mg	8%
Calories	430kcal	277kcal	8%
Folate	91µg	113µg	6%
Sodium	459mg	574mg	5%
Magnesium	40mg	20mg	5%
Copper	0.17mg	0.135mg	4%
Protein	6.69g	8.6g	4%
Saturated fat	1.633g	0.962g	3%
Potassium	170mg	114mg	2%
Choline	5.9mg	14.8mg	2%
Monounsaturated fat	2.509g	1.961g	1%
Fructose	0.99g		1%
Vitamin B5	0.42mg	0.452mg	1%
Vitamin B3	4.439mg	4.352mg	1%
Vitamin B2	0.317mg	0.3mg	1%
Zinc	0.96mg	0.9mg	1%
Fiber	3.4g	3.2g	1%
Calcium	77mg	91mg	1%
Net carbs	74.26g	47g	N/A
Sugar	24.85g	0.31g	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