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Sweet roll vs. Graham cracker — In-Depth Nutrition Comparison

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How are sweet roll and graham cracker different?

  • Sweet roll is higher in selenium; however, graham cracker is richer in manganese, iron, phosphorus, vitamin B3, copper, and vitamin K.
  • Daily need coverage for manganese for graham cracker is 31% higher.
  • Sweet roll has a lower glycemic index (40) than graham cracker (74).

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

Infographic

Sweet roll vs Graham cracker infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains less SodiumSodium -33.8%
Contains more SeleniumSelenium +169.8%
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%
~equal in Calcium ~77mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.42mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more FatsFats +54.7%
Contains more WaterWater +631.6%
Contains more CarbsCarbs +52.6%
~equal in Protein ~6.69g
~equal in Other ~1.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains more Mono. FatMonounsaturated fat +91.2%
Contains more Poly. FatPolyunsaturated fat +38.7%
Contains less Sat. FatSaturated fat -47%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet roll Graham cracker
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar 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 Sweet roll Graham cracker DV% diff.
Manganese 0.3mg 1.019mg 31%
Iron 1.6mg 3.78mg 27%
Cholesterol 66mg 0mg 22%
Starch 46.56g 19%
Selenium 17µg 6.3µg 19%
Phosphorus 76mg 185mg 16%
Polyunsaturated fat 7.473g 5.388g 14%
Vitamin B3 2.384mg 4.439mg 13%
Copper 0.088mg 0.17mg 9%
Fats 16.4g 10.6g 9%
Carbs 50.9g 77.66g 9%
Vitamin K 4.4µg 14.3µg 8%
Vitamin A 62µg 0µg 7%
Sodium 304mg 459mg 7%
Saturated fat 3.079g 1.633g 7%
Choline 41.3mg 5.9mg 6%
Vitamin B12 0.14µg 0µg 6%
Monounsaturated fat 4.797g 2.509g 6%
Magnesium 17mg 40mg 5%
Vitamin B1 0.324mg 0.265mg 5%
Folate 72µg 91µg 5%
Fiber 2.4g 3.4g 4%
Vitamin B2 0.265mg 0.317mg 4%
Vitamin B6 0.107mg 0.156mg 4%
Zinc 0.59mg 0.96mg 3%
Vitamin E 1.99mg 1.51mg 3%
Calories 372kcal 430kcal 3%
Potassium 111mg 170mg 2%
Vitamin C 2mg 0mg 2%
Protein 6.2g 6.69g 1%
Calcium 72mg 77mg 1%
Fructose 0.99g 1%
Net carbs 48.5g 74.26g N/A
Sugar 31.73g 24.85g N/A
Vitamin B5 0.406mg 0.42mg 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 0.004g 0g 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?

ok
ok
is better in case of low diet
Sweet roll Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Sweet roll
32%
Graham cracker
Minerals Daily Need Coverage Score
35%
Sweet roll
60%
Graham cracker

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 Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Graham cracker
Graham cracker is lower in Sugar (difference - 6.88g)
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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/nutrients
  2. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.