Graham cracker vs. Sweet roll — In-Depth Nutrition Comparison
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How are graham cracker and sweet roll different?
- Graham cracker is higher in manganese, iron, phosphorus, vitamin B3, copper, and vitamin K; however, sweet roll is richer in selenium and vitamin A.
- Daily need coverage for manganese for graham cracker is 31% higher.
- Graham cracker contains 3 times more vitamin K than sweet roll. While graham cracker contains 14.3µg of vitamin K, sweet roll contains only 4.4µg.
- Graham cracker has less saturated fat.
- Sweet roll has a lower glycemic index (40) than graham cracker (74).
Cookies, graham crackers, plain or honey (includes cinnamon) and Sweet rolls, cinnamon, commercially prepared with raisins are the varieties used in this article.
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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 | +135.3% |
| Contains more PotassiumPotassium | +53.2% |
| Contains more IronIron | +136.3% |
| Contains more CopperCopper | +93.2% |
| Contains more ZincZinc | +62.7% |
| Contains more PhosphorusPhosphorus | +143.4% |
| Contains more ManganeseManganese | +239.7% |
| Contains less SodiumSodium | -33.8% |
| Contains more SeleniumSelenium | +169.8% |
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 B2Vitamin B2 | +19.6% |
| Contains more Vitamin B3Vitamin B3 | +86.2% |
| Contains more Vitamin B6Vitamin B6 | +45.8% |
| Contains more Vitamin KVitamin K | +225% |
| Contains more FolateFolate | +26.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +31.8% |
| Contains more Vitamin B1Vitamin B1 | +22.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +600% |
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:
6.2 g
Fats:
16.4 g
Carbs:
50.9 g
Water:
24.8 g
Other:
1.7 g
| Contains more CarbsCarbs | +52.6% |
| Contains more FatsFats | +54.7% |
| Contains more WaterWater | +631.6% |
~equal in
Protein
~6.2g
~equal in
Other
~1.7g
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
3.079 g
Monounsaturated fat:
Mono. Fat
4.797 g
Polyunsaturated fat:
Poly. Fat
7.473 g
| Contains less Sat. FatSaturated fat | -47% |
| Contains more Mono. FatMonounsaturated fat | +91.2% |
| Contains more Poly. FatPolyunsaturated fat | +38.7% |
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.019mg | 0.3mg | 31% |
| Iron | 3.78mg | 1.6mg | 27% |
| Cholesterol | 0mg | 66mg | 22% |
| Starch | 46.56g | 19% | |
| Selenium | 6.3µg | 17µg | 19% |
| Phosphorus | 185mg | 76mg | 16% |
| Polyunsaturated fat | 5.388g | 7.473g | 14% |
| Vitamin B3 | 4.439mg | 2.384mg | 13% |
| Copper | 0.17mg | 0.088mg | 9% |
| Fats | 10.6g | 16.4g | 9% |
| Carbs | 77.66g | 50.9g | 9% |
| Vitamin K | 14.3µg | 4.4µg | 8% |
| Vitamin A | 0µg | 62µg | 7% |
| Sodium | 459mg | 304mg | 7% |
| Saturated fat | 1.633g | 3.079g | 7% |
| Choline | 5.9mg | 41.3mg | 6% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Monounsaturated fat | 2.509g | 4.797g | 6% |
| Magnesium | 40mg | 17mg | 5% |
| Vitamin B1 | 0.265mg | 0.324mg | 5% |
| Folate | 91µg | 72µg | 5% |
| Fiber | 3.4g | 2.4g | 4% |
| Vitamin B2 | 0.317mg | 0.265mg | 4% |
| Vitamin B6 | 0.156mg | 0.107mg | 4% |
| Zinc | 0.96mg | 0.59mg | 3% |
| Vitamin E | 1.51mg | 1.99mg | 3% |
| Calories | 430kcal | 372kcal | 3% |
| Potassium | 170mg | 111mg | 2% |
| Vitamin C | 0mg | 2mg | 2% |
| Protein | 6.69g | 6.2g | 1% |
| Calcium | 77mg | 72mg | 1% |
| Fructose | 0.99g | 1% | |
| Net carbs | 74.26g | 48.5g | N/A |
| Sugar | 24.85g | 31.73g | N/A |
| Vitamin B5 | 0.42mg | 0.406mg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.074mg | 0% | |
| Threonine | 0.211mg | 0% | |
| Isoleucine | 0.259mg | 0% | |
| Leucine | 0.458mg | 0% | |
| Lysine | 0.243mg | 0% | |
| Methionine | 0.117mg | 0% | |
| Phenylalanine | 0.3mg | 0% | |
| Valine | 0.291mg | 0% | |
| Histidine | 0.145mg | 0% | |
| Omega-3 - DHA | 0g | 0.004g | N/A |
| 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 |
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%
31%
Minerals Daily Need Coverage Score
60%
35%
Comparison summary
Which food contains less Sodium?
Sweet roll contains less Sodium (difference - 155mg)
Which food is lower in glycemic index?
Sweet roll is lower in glycemic index (difference - 34)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Graham cracker is lower in Sugar (difference - 6.88g)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 1.446g)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.