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  6. Graham cracker vs. Sweet roll

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 RAE.
  • Daily need coverage for Manganese from 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.

Cookies, graham crackers, plain or honey (includes cinnamon) and Sweet rolls, cinnamon, commercially prepared with raisins are the varieties used in this article.

Infographic

Graham cracker vs Sweet roll 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.
Graham cracker
Graham cracker
8
:
2
Sweet roll
Sweet roll
Contains more Iron +136.3%
Contains more Magnesium +135.3%
Contains more Phosphorus +143.4%
Contains more Potassium +53.2%
Contains more Zinc +62.7%
Contains more Copper +93.2%
Contains more Manganese +239.7%
Contains less Sodium -33.8%
Contains more Selenium +169.8%
Equal in Calcium - 72
Graham cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Sweet roll
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 60% 13% 33% 10% 40% 17% 30% 40% 93%
Contains more Iron +136.3%
Contains more Magnesium +135.3%
Contains more Phosphorus +143.4%
Contains more Potassium +53.2%
Contains more Zinc +62.7%
Contains more Copper +93.2%
Contains more Manganese +239.7%
Contains less Sodium -33.8%
Contains more Selenium +169.8%
Equal in Calcium - 72

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
Graham cracker
6
:
5
Sweet roll
Sweet roll
Contains more Vitamin B2 +19.6%
Contains more Vitamin B3 +86.2%
Contains more Vitamin B6 +45.8%
Contains more Folate +26.4%
Contains more Vitamin K +225%
Contains more Vitamin A +10600%
Contains more Vitamin E +31.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.406
Graham cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Sweet roll
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 40% 0% 7% 81% 62% 45% 25% 25% 54% 18% 11%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B3 +86.2%
Contains more Vitamin B6 +45.8%
Contains more Folate +26.4%
Contains more Vitamin K +225%
Contains more Vitamin A +10600%
Contains more Vitamin E +31.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.406

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Graham cracker
Graham cracker
2
:
3
Sweet roll
Sweet roll
Contains more Carbs +52.6%
Contains more Fats +54.7%
Contains more Water +631.6%
Equal in Protein - 6.2
Equal in Other - 1.7
Graham cracker
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Sweet roll
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more Carbs +52.6%
Contains more Fats +54.7%
Contains more Water +631.6%
Equal in Protein - 6.2
Equal in Other - 1.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Graham cracker
Graham cracker
1
:
2
Sweet roll
Sweet roll
Contains less Saturated Fat -47%
Contains more Monounsaturated Fat +91.2%
Contains more Polyunsaturated fat +38.7%
Graham cracker
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Sweet roll
20% 31% 49%
Saturated Fat: 3.079 g
Monounsaturated Fat: 4.797 g
Polyunsaturated fat: 7.473 g
Contains less Saturated Fat -47%
Contains more Monounsaturated Fat +91.2%
Contains more Polyunsaturated 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.
Graham cracker Sweet roll
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Sweet roll Opinion
Net carbs 74.26g 48.5g Graham cracker
Protein 6.69g 6.2g Graham cracker
Fats 10.6g 16.4g Sweet roll
Carbs 77.66g 50.9g Graham cracker
Calories 430kcal 372kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 24.85g 31.73g Graham cracker
Fiber 3.4g 2.4g Graham cracker
Calcium 77mg 72mg Graham cracker
Iron 3.78mg 1.6mg Graham cracker
Magnesium 40mg 17mg Graham cracker
Phosphorus 185mg 76mg Graham cracker
Potassium 170mg 111mg Graham cracker
Sodium 459mg 304mg Sweet roll
Zinc 0.96mg 0.59mg Graham cracker
Copper 0.17mg 0.088mg Graham cracker
Manganese 1.019mg 0.3mg Graham cracker
Selenium 6.3µg 17µg Sweet roll
Vitamin A 2IU 214IU Sweet roll
Vitamin A RAE 0µg 62µg Sweet roll
Vitamin E 1.51mg 1.99mg Sweet roll
Vitamin C 0mg 2mg Sweet roll
Vitamin B1 0.265mg 0.324mg Sweet roll
Vitamin B2 0.317mg 0.265mg Graham cracker
Vitamin B3 4.439mg 2.384mg Graham cracker
Vitamin B5 0.42mg 0.406mg Graham cracker
Vitamin B6 0.156mg 0.107mg Graham cracker
Folate 91µg 72µg Graham cracker
Vitamin B12 0µg 0.14µg Sweet roll
Vitamin K 14.3µg 4.4µg Graham cracker
Tryptophan 0.074mg Sweet roll
Threonine 0.211mg Sweet roll
Isoleucine 0.259mg Sweet roll
Leucine 0.458mg Sweet roll
Lysine 0.243mg Sweet roll
Methionine 0.117mg Sweet roll
Phenylalanine 0.3mg Sweet roll
Valine 0.291mg Sweet roll
Histidine 0.145mg Sweet roll
Cholesterol 0mg 66mg Graham cracker
Trans Fat 0.055g Sweet roll
Saturated Fat 1.633g 3.079g Graham cracker
Omega-3 - DHA 0g 0.004g Sweet roll
Monounsaturated Fat 2.509g 4.797g Sweet roll
Polyunsaturated fat 5.388g 7.473g Sweet roll
Omega-6 - Eicosadienoic acid 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Sweet roll
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
35%
Graham cracker
31%
Sweet roll
Minerals Daily Need Coverage Score
60%
Graham cracker
35%
Sweet roll

Comparison summary

Which food contains less Sodium?
Sweet roll
Sweet roll contains less Sodium (difference - 155mg)
Which food is lower in glycemic index?
Sweet roll
Sweet roll is lower in glycemic index (difference - 34)
Which food is lower in Sugar?
Graham cracker
Graham cracker is lower in Sugar (difference - 6.88g)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 66mg)
Which food is lower in Saturated Fat?
Graham cracker
Graham cracker is lower in Saturated Fat (difference - 1.446g)
Which food is richer in minerals?
Graham cracker
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.