Saltine cracker vs. Dinner rolls — In-Depth Nutrition Comparison

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How are saltine cracker and dinner rolls different?

Saltine cracker is higher in iron, vitamin B2, and folate; however, dinner rolls are richer in calcium, selenium, vitamin B12, and polyunsaturated fat.
Daily need coverage for iron for saltine cracker is 50% higher.
Saltine cracker contains 2 times more sodium than dinner rolls. While saltine cracker contains 849mg of sodium, dinner rolls contain only 467mg.
Dinner rolls have a lower glycemic index (62) than saltine cracker (74).

Crackers, saltines, fat-free, low-sodium and Rolls, dinner, plain, commercially prepared (includes brown-and-serve) 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.

Saltine cracker

Dinner rolls

Contains more IronIron

+107.5%

Contains more CalciumCalcium	+709.1%
Contains more PotassiumPotassium	+20.9%
Contains less SodiumSodium	-45%
Contains more SeleniumSelenium	+25.2%

~equal in Magnesium ~26mg

~equal in Copper ~0.135mg

~equal in Zinc ~0.99mg

~equal in Phosphorus ~122mg

~equal in Manganese ~0.582mg

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.

Saltine cracker

Dinner rolls

Contains more Vitamin B2Vitamin B2	+57.8%
Contains more FolateFolate	+22.8%
Contains more CholineCholine	+34.2%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+133.3%
Contains more Vitamin B5Vitamin B5	+15.9%
Contains more Vitamin B6Vitamin B6	+14.1%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+116.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.526mg

~equal in Vitamin B3 ~5.367mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	7.72mg	3.72mg	50%
Vitamin B2	0.59mg	0.374mg	17%
Sodium	849mg	467mg	17%
Calcium	22mg	178mg	16%
Polyunsaturated fat	0.685g	2.509g	12%
Carbs	82.3g	52.04g	10%
Selenium	21.4µg	26.8µg	10%
Fats	1.6g	6.47g	7%
Folate	124µg	101µg	6%
Saturated fat	0.244g	1.375g	5%
Vitamin K	4.9µg	10.6µg	5%
Vitamin B12	0µg	0.13µg	5%
Monounsaturated fat	0.142g	1.881g	4%
Calories	393kcal	310kcal	4%
Fiber	2.7g	2g	3%
Vitamin B3	5.714mg	5.367mg	2%
Manganese	0.637mg	0.582mg	2%
Choline	19.6mg	14.6mg	1%
Phosphorus	113mg	122mg	1%
Potassium	115mg	139mg	1%
Vitamin B6	0.085mg	0.097mg	1%
Vitamin B5	0.39mg	0.452mg	1%
Protein	10.5g	10.86g	1%
Vitamin B1	0.518mg	0.526mg	1%
Vitamin E	0.12mg	0.28mg	1%
Copper	0.145mg	0.135mg	1%
Cholesterol	0mg	4mg	1%
Vitamin C	0mg	0.2mg	0%
Net carbs	79.6g	50.04g	N/A
Magnesium	26mg	26mg	0%
Sugar	0.38g	5.55g	N/A
Zinc	0.94mg	0.99mg	0%
Vitamin A	0µg	1µg	0%
Tryptophan	0.138mg	0.081mg	0%
Threonine	0.287mg	0.286mg	0%
Isoleucine	0.378mg	0.337mg	0%
Leucine	0.716mg	0.729mg	0%
Lysine	0.29mg	0.233mg	0%
Methionine	0.18mg	0.145mg	0%
Phenylalanine	0.514mg	0.506mg	0%
Valine	0.439mg	0.401mg	0%
Histidine	0.224mg	0.222mg	0%
Omega-3 - DHA	0g	0.001g	N/A
Omega-3 - ALA		0.224g	N/A