Graham Crackers vs. Bean Sprouts
Nutrition comparison of Graham Crackers and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and bean sprouts:
- Bean sprout has 34.5 times less saturated fat than graham cracker.
- Bean sprout is a great source of Vitamin C.
- Graham cracker has more thiamin, riboflavin and niacin.
- Graham cracker is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Graham cracker is high in calories and bean sprout has 93% less calories than graham cracker - bean sprout has 30 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 bean sprouts per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Bean Sprouts | |
|---|---|---|
| Protein | 6% | 33% |
| Carbohydrates | 72% | 63% |
| Fat | 22% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and bean sprout has 92% less carbohydrates than graham cracker - bean sprout has 5.9g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Graham cracker is an excellent source of dietary fiber and it has 89% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and bean sprout has 83% less sugar than graham cracker - bean sprout has 4.1g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Graham cracker has 120% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Bean sprout has 34.5 times less saturated fat than graham cracker - bean sprout has 0.05g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and bean sprouts are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and bean sprout does not contain significant amounts.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has more Vitamin C than graham cracker - bean sprout has 13.2mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Bean sprouts and graham crackers contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Graham cracker has 14 times more Vitamin E than bean sprout - bean sprout has 0.1mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Bean sprouts and graham crackers contain similar amounts of Vitamin K - bean sprout has 33ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Graham cracker has more thiamin, riboflavin and niacin. Both graham crackers and bean sprouts contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Graham Crackers | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.265 MG | 0.084 MG |
| Riboflavin | 0.317 MG | 0.124 MG |
| Niacin | 4.439 MG | 0.749 MG |
| Pantothenic acid | 0.42 MG | 0.38 MG |
| Vitamin B6 | 0.156 MG | 0.088 MG |
| Folate | 91 UG | 61 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 492% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 315% more iron than bean sprout - bean sprout has 0.91mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Bean sprouts and graham crackers contain similar amounts of potassium - bean sprout has 149mg 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, both graham crackers and bean sprouts contain small amounts of beta-carotene.
| Graham Crackers | Bean Sprouts | |
|---|---|---|
| beta-carotene | 1 UG | 6 UG |
| lutein + zeaxanthin | 77 UG | ~ |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| Graham Crackers | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.016 G |
| Total | 0.622 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than bean sprout per 100 grams.
| Graham Crackers | Bean Sprouts | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 0.042 G |
| Total | 4.781 G | 0.042 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 Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Graham Crackers g
()
|
Daily Values (%) |
Bean Sprouts g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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| MG % |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bean sprouts or graham crackers contain more calories in 100 grams?Graham cracker is high in calories and bean sprout has 90% less calories than graham cracker - bean sprout has 30 calories in 100g and graham cracker has 430 calories.
Is bean sprouts or graham crackers better for protein?
Graham cracker has 120% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and graham cracker has 6.7g of protein.
Does bean sprouts or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and bean sprout has 90% fewer carbohydrates than graham cracker - bean sprout has 5.9g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does bean sprouts or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 490% more calcium than bean sprout - bean sprout has 13mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does bean sprouts or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 320% more iron than bean sprout - bean sprout has 0.91mg of iron in 100 grams and graham cracker has 3.8mg of iron.