Pancakes Plain vs Rolls Gluten-Free
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Pancakes Plain leads in 37 micronutrients, including Vitamin A, Vitamin B6, Folate.
- Rolls Gluten-Free leads in 13 micronutrients, including Riboflavin (B2), Niacin (B3), Vitamin E.
Per 100 calories
| Nutrient | Pancakes Plain | Rolls Gluten-Free |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 2.75 g | 2.54 g |
| Carbs | 18.3 g | 16.7 g |
| Fat | 1.63 g | 2.54 g |
| Vitamins | ||
| Vitamin A | 10.4 µg | 0 µg |
| Thiamin (B1) | 0.124 mg | 0.146 mg |
| Riboflavin (B2) | 0.104 mg | 0.148 mg |
| Niacin (B3) | 0.95 mg | 1.35 mg |
| Pantothenic Acid (B5) | 0.163 mg | 0.176 mg |
| Vitamin B6 | 0.039 mg | 0.031 mg |
| Folate | 26.4 µg | 6.87 µg |
| Vitamin B12 | 0.072 µg | 0 µg |
| Choline | 5.48 mg | 4.72 mg |
| Vitamin C | 0.081 mg | 0 mg |
| Vitamin D | 0.018 µg | 0 µg |
| Vitamin E | 0.118 mg | 0.246 mg |
| Vitamin K | 0.478 µg | 0.035 µg |
| Minerals | ||
| Calcium | 79.9 mg | 37.1 mg |
| Iron | 0.798 mg | 0.606 mg |
| Magnesium | 8.15 mg | 17.2 mg |
| Phosphorus | 136 mg | 47.3 mg |
| Potassium | 60.4 mg | 59.5 mg |
| Sodium | 259 mg | 207 mg |
| Zinc | 0.232 mg | 0.298 mg |
| Copper | 0.032 mg | 0.048 mg |
| Manganese | 0.124 mg | 0.297 mg |
| Selenium | 5.81 µg | 4.06 µg |
| Iodine | 10.2 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 0.92 g | 2.01 g |
| Sugar | 3.28 g | 2.08 g |
| Starch | 20.7 g | 12 g |
| Fructose | 0 g | 0.412 g |
| Fats | ||
| Polyunsaturated Fat | 0.671 g | 0.983 g |
| Monounsaturated Fat | 0.463 g | 1.18 g |
| Saturated Fat | 0.352 g | 0.281 g |
| Trans Fat | 0.071 g | 0.007 g |
| Cholesterol | 10.3 mg | 0 mg |
| Omega-3 (ALA) | 0 g | 0.31 g |
| Omega-3 (EPA) | 0 g | 0.002 g |
| Omega-3 (DHA) | 0.001 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.603 g | 0.663 g |
| Amino Acids | ||
| Histidine | 0.069 g | 0 g |
| Isoleucine | 0.124 g | 0 g |
| Leucine | 0.239 g | 0 g |
| Lysine | 0.116 g | 0 g |
| Methionine | 0.06 g | 0 g |
| Cystine | 0.056 g | 0 g |
| Phenylalanine | 0.143 g | 0 g |
| Tyrosine | 0.1 g | 0 g |
| Threonine | 0.101 g | 0 g |
| Tryptophan | 0.034 g | 0 g |
| Valine | 0.145 g | 0 g |
| Arginine | 0.124 g | 0 g |
| Alanine | 0.119 g | 0 g |
| Serine | 0.176 g | 0 g |
| Proline | 0.761 g | 0 g |
| Glycine | 0.096 g | 0 g |
| Aspartic Acid | 0.278 g | 0 g |
| Glutamic Acid | 0.152 g | 0 g |
Per 100 grams
| Nutrient | Pancakes Plain | Rolls Gluten-Free |
|---|---|---|
| Calories | 272 kcal | 284 kcal |
| Protein | 7.48 g | 7.2 g |
| Carbs | 49.7 g | 47.5 g |
| Fat | 4.43 g | 7.21 g |
| Vitamins | ||
| Vitamin A | 28.4 µg | 0 µg |
| Thiamin (B1) | 0.338 mg | 0.415 mg |
| Riboflavin (B2) | 0.282 mg | 0.42 mg |
| Niacin (B3) | 2.58 mg | 3.84 mg |
| Pantothenic Acid (B5) | 0.442 mg | 0.5 mg |
| Vitamin B6 | 0.106 mg | 0.089 mg |
| Folate | 71.8 µg | 19.5 µg |
| Vitamin B12 | 0.197 µg | 0 µg |
| Choline | 14.9 mg | 13.4 mg |
| Vitamin C | 0.22 mg | 0 mg |
| Vitamin D | 0.05 µg | 0 µg |
| Vitamin E | 0.32 mg | 0.697 mg |
| Vitamin K | 1.3 µg | 0.1 µg |
| Minerals | ||
| Calcium | 217 mg | 105 mg |
| Iron | 2.17 mg | 1.72 mg |
| Magnesium | 22.2 mg | 48.8 mg |
| Phosphorus | 371 mg | 134 mg |
| Potassium | 164 mg | 169 mg |
| Sodium | 705 mg | 588 mg |
| Zinc | 0.63 mg | 0.845 mg |
| Copper | 0.087 mg | 0.137 mg |
| Manganese | 0.338 mg | 0.842 mg |
| Selenium | 15.8 µg | 11.5 µg |
| Iodine | 27.8 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 2.5 g | 5.7 g |
| Sugar | 8.93 g | 5.9 g |
| Starch | 56.2 g | 34 g |
| Fructose | 0 g | 1.17 g |
| Fats | ||
| Polyunsaturated Fat | 1.82 g | 2.79 g |
| Monounsaturated Fat | 1.26 g | 3.35 g |
| Saturated Fat | 0.957 g | 0.798 g |
| Trans Fat | 0.192 g | 0.021 g |
| Cholesterol | 28 mg | 0 mg |
| Omega-3 (ALA) | 0.001 g | 0.88 g |
| Omega-3 (EPA) | 0 g | 0.007 g |
| Omega-3 (DHA) | 0.003 g | 0 g |
| Omega-6 (Linoleic Acid) | 1.64 g | 1.88 g |
| Amino Acids | ||
| Histidine | 0.187 g | 0 g |
| Isoleucine | 0.336 g | 0 g |
| Leucine | 0.649 g | 0 g |
| Lysine | 0.316 g | 0 g |
| Methionine | 0.163 g | 0 g |
| Cystine | 0.152 g | 0 g |
| Phenylalanine | 0.389 g | 0 g |
| Tyrosine | 0.272 g | 0 g |
| Threonine | 0.275 g | 0 g |
| Tryptophan | 0.092 g | 0 g |
| Valine | 0.394 g | 0 g |
| Arginine | 0.336 g | 0 g |
| Alanine | 0.323 g | 0 g |
| Serine | 0.478 g | 0 g |
| Proline | 2.07 g | 0 g |
| Glycine | 0.262 g | 0 g |
| Aspartic Acid | 0.757 g | 0 g |
| Glutamic Acid | 0.412 g | 0 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Pancakes Plain and Rolls Gluten-Free, including preparation variants and research-cited compound levels, or compare any two foods.