Graham Crackers vs. Asparagus
Nutrition comparison of Graham Crackers and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and asparagus:
- Both asparagus and graham crackers are high in dietary fiber and iron.
- Asparagus has 39.8 times less saturated fat than graham cracker.
- Graham cracker has more riboflavin and niacin.
- Graham cracker is an excellent source of calcium.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Graham cracker is high in calories and asparagus has 95% less calories than graham cracker - asparagus has 20 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is much lighter in protein, heavier in carbs and heavier in fat compared to asparagus per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Asparagus | |
|---|---|---|
| Protein | 6% | 34% |
| Carbohydrates | 72% | 61% |
| Fat | 22% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and asparagus has 95% less carbohydrates than graham cracker - asparagus has 3.9g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both asparagus and graham crackers are high in dietary fiber. Graham cracker has 62% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and asparagus has 92% less sugar than graham cracker - asparagus has 1.9g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Graham cracker has 204% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Asparagus has 39.8 times less saturated fat than graham cracker - asparagus has 0.04g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and asparagus are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has more Vitamin C than graham cracker - asparagus has 5.6mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Asparagus has more Vitamin A than graham cracker - asparagus has 38ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Asparagus and graham crackers contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Asparagus has 191% more Vitamin K than graham cracker - asparagus has 41.6ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Graham cracker has more riboflavin and niacin. Both graham crackers and asparagus contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Graham Crackers | Asparagus | |
|---|---|---|
| Thiamin | 0.265 MG | 0.143 MG |
| Riboflavin | 0.317 MG | 0.141 MG |
| Niacin | 4.439 MG | 0.978 MG |
| Pantothenic acid | 0.42 MG | 0.274 MG |
| Vitamin B6 | 0.156 MG | 0.091 MG |
| Folate | 91 UG | 52 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 221% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both asparagus and graham crackers are high in iron. Graham cracker has 77% more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Asparagus and graham crackers contain similar amounts of potassium - asparagus has 202mg of potassium per 100 grams and graham cracker has 170mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Graham Crackers | Asparagus | |
|---|---|---|
| beta-carotene | 1 UG | 449 UG |
| lutein + zeaxanthin | 77 UG | 710 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Graham Crackers | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.01 G |
| Total | 0.622 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than asparagus per 100 grams.
| Graham Crackers | Asparagus | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 0.04 G |
| Total | 4.781 G | 0.04 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Asparagus (Asparagus, raw) .
Graham Crackers g
()
|
Daily Values (%) |
Asparagus g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or graham crackers contain more calories in 100 grams?Graham cracker is high in calories and asparagus has 100% less calories than graham cracker - asparagus has 20 calories in 100g and graham cracker has 430 calories.
Is asparagus or graham crackers better for protein?
Graham cracker has 200% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and graham cracker has 6.7g of protein.
Does asparagus or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and asparagus has 100% fewer carbohydrates than graham cracker - asparagus has 3.9g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does asparagus or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 220% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does asparagus or graham crackers contain more iron?
Both asparagus and graham crackers are high in iron. Graham cracker has 80% more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and graham cracker has 3.8mg of iron.