Graham Crackers vs. Canned Tuna
Nutrition comparison of Graham Crackers and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and canned tuna:
- Both canned tuna and graham crackers are high in calories.
- Canned tuna is a great source of potassium.
- Canned tuna is an excellent source of protein.
- Graham cracker has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more Vitamin B12.
- 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 Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both canned tuna and graham crackers are high in calories. Graham cracker has 236% more calories than canned tuna - canned tuna has 128 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is much lighter in protein, much heavier in carbs and similar to canned tuna for fat. Graham crackers has a macronutrient ratio of 6:72:22 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Canned Tuna | |
|---|---|---|
| Protein | 6% | 78% |
| Carbohydrates | 72% | ~ |
| Fat | 22% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and canned tuna has less carbohydrates than graham cracker - graham cracker has 77.7g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Graham cracker is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - graham cracker has 3.4g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Graham cracker is high in sugar and canned tuna has less sugar than graham cracker - graham cracker has 24.9g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Canned tuna is an excellent source of protein and it has 253% more protein than graham cracker - canned tuna has 23.6g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Canned tuna and graham crackers contain similar amounts of saturated fat - canned tuna has 0.79g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and canned tuna are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and canned tuna does not contain significant amounts.
cholesterol
Graham cracker has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and graham cracker does not contain significant amounts.
Vitamins
Vitamin A
Canned tuna has more Vitamin A than graham cracker - canned tuna has 6ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Graham cracker has more Vitamin E than canned tuna - graham cracker has 1.5mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Graham cracker has more Vitamin K than canned tuna - graham cracker has 14.3ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Graham cracker has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more Vitamin B12. Both graham crackers and canned tuna contain significant amounts of niacin and Vitamin B6.
| Graham Crackers | Canned Tuna | |
|---|---|---|
| Thiamin | 0.265 MG | 0.008 MG |
| Riboflavin | 0.317 MG | 0.044 MG |
| Niacin | 4.439 MG | 5.799 MG |
| Pantothenic acid | 0.42 MG | 0.124 MG |
| Vitamin B6 | 0.156 MG | 0.217 MG |
| Folate | 91 UG | 2 UG |
| Vitamin B12 | ~ | 1.17 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 450% more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 290% more iron than canned tuna - canned tuna has 0.97mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Canned tuna is a great source of potassium and it has 39% more potassium than graham cracker - canned tuna has 237mg of potassium per 100 grams and graham cracker has 170mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than canned tuna per 100 grams, however, canned tuna contains more dha, epa and dpa than graham cracker per 100 grams.
| Graham Crackers | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.071 G |
| DHA | ~ | 0.629 G |
| EPA | ~ | 0.233 G |
| DPA | ~ | 0.018 G |
| Total | 0.622 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than canned tuna per 100 grams.
| Graham Crackers | Canned Tuna | |
|---|---|---|
| other omega 6 | 0.005 G | 0.051 G |
| linoleic acid | 4.757 G | 0.055 G |
| Total | 4.762 G | 0.106 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 Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Graham Crackers g
()
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Daily Values (%) |
Canned Tuna 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% |
|
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% |
|
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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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 % | |
| 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 % | |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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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 canned tuna or graham crackers contain more calories in 100 grams?Both canned tuna and graham crackers are high in calories. Graham cracker has 240% more calories than canned tuna - canned tuna has 128 calories in 100g and graham cracker has 430 calories.
Is canned tuna or graham crackers better for protein?
Canned tuna is a fantastic source of protein and it has 250% more protein than graham cracker - canned tuna has 23.6g of protein per 100 grams and graham cracker has 6.7g of protein.
Does graham crackers or canned tuna have more carbohydrates?
By weight, graham cracker is high in carbohydrates and canned tuna has fewer carbohydrates than graham cracker - graham cracker has 77.7g of carbs for 100g and canned tuna has no carbs..
Does canned tuna or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 450% more calcium than canned tuna - canned tuna has 14mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does canned tuna or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 290% more iron than canned tuna - canned tuna has 0.97mg of iron in 100 grams and graham cracker has 3.8mg of iron.