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

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A recap on the differences between graham cracker and dinner rolls

Graham cracker has more manganese, phosphorus, carbs, vitamin E, and fats; however, dinner rolls are higher in selenium, vitamin B1, calcium, protein, and vitamin B3.
Dinner rolls cover your daily selenium needs 37% more than graham cracker.
Dinner rolls contain 5 times less vitamin E than graham cracker. Graham cracker contains 1.51mg of vitamin E, while dinner rolls contain 0.28mg.
The glycemic index of graham cracker is higher.

Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Rolls, dinner, plain, commercially prepared (includes brown-and-serve).

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Graham cracker

Dinner rolls

Contains more MagnesiumMagnesium	+53.8%
Contains more PotassiumPotassium	+22.3%
Contains more CopperCopper	+25.9%
Contains more PhosphorusPhosphorus	+51.6%
Contains more ManganeseManganese	+75.1%

Contains more CalciumCalcium	+131.2%
Contains more SeleniumSelenium	+325.4%

~equal in Iron ~3.72mg

~equal in Zinc ~0.99mg

~equal in Sodium ~467mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Graham cracker

Dinner rolls

Contains more Vitamin EVitamin E	+439.3%
Contains more Vitamin B6Vitamin B6	+60.8%
Contains more Vitamin KVitamin K	+34.9%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+98.5%
Contains more Vitamin B2Vitamin B2	+18%
Contains more Vitamin B3Vitamin B3	+20.9%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+11%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.452mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	6.3µg	26.8µg	37%
Omega-6 (Linoleic acid)	4.735g		28%
Omega-3 (ALA)	0.599g	0.224g	23%
Vitamin B1	0.265mg	0.526mg	22%
Starch	46.56g		19%
Manganese	1.019mg	0.582mg	19%
Polyunsaturated fat	5.388g	2.509g	19%
Calcium	77mg	178mg	10%
Carbs	77.66g	52.04g	9%
Phosphorus	185mg	122mg	9%
Protein	6.69g	10.86g	8%
Vitamin E	1.51mg	0.28mg	8%
Calories	430kcal	310kcal	6%
Fats	10.6g	6.47g	6%
Fiber	3.4g	2g	6%
Vitamin B3	4.439mg	5.367mg	6%
Vitamin B6	0.156mg	0.097mg	5%
Vitamin B12	0µg	0.13µg	5%
Copper	0.17mg	0.135mg	4%
Vitamin B2	0.317mg	0.374mg	4%
Magnesium	40mg	26mg	3%
Vitamin K	14.3µg	10.6µg	3%
Folate	91µg	101µg	3%
Choline	5.9mg	14.6mg	2%
Monounsaturated fat	2.509g	1.881g	2%
Cholesterol	0mg	4mg	1%
Potassium	170mg	139mg	1%
Iron	3.78mg	3.72mg	1%
Vitamin B5	0.42mg	0.452mg	1%
Saturated fat	1.633g	1.375g	1%
Fructose	0.99g		1%
Protein per 100 calories	1.6g	3.5g	N/A
Calories per 10 g protein	643kcal	285kcal	N/A
Weight per 100 calories	23g	32g	N/A
Unsaturated / Saturated Fat ratio	4.8	3.2	N/A
Vitamin C	0mg	0.2mg	0%
Net carbs	74.26g	50.04g	N/A
Sugar	24.85g	5.55g	N/A
Zinc	0.96mg	0.99mg	0%
Sodium	459mg	467mg	0%
Vitamin A	0µg	1µg	0%
Trans fat	0.055g	0g	N/A
Tryptophan		0.081mg	0%
Threonine		0.286mg	0%
Isoleucine		0.337mg	0%
Leucine		0.729mg	0%
Lysine		0.233mg	0%
Methionine		0.145mg	0%
Phenylalanine		0.506mg	0%
Valine		0.401mg	0%
Histidine		0.222mg	0%
Omega-3 (DHA)	0g	0.001g	N/A
Omega-6 (Gamma-linolenic acid)	0.024g	0g	N/A
Omega-6 (Eicosadienoic acid)	0.004g	0g	N/A