Graham cracker vs. Sweet roll — In-Depth Nutrition Comparison
Compare
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.
- 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.
- Sweet roll has less sodium.
- 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.
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.
| 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% |
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 |
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% |
