Graham Crackers vs. Cheese
Nutrition comparison of Graham Crackers and Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and cheese:
- Both cheese and graham crackers are high in calcium and calories.
- Cheese has more beta-carotene than graham cracker, however, graham cracker contains more lutein + zeaxanthin than cheese.
- Cheese is an excellent source of Vitamin A and protein.
- Graham cracker has more thiamin, niacin, Vitamin B6 and folate, however, cheese contains more Vitamin B12.
- Graham cracker is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Cheese (Cheese, Mexican blend) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheese and graham crackers are high in calories. Graham cracker has 12% more calories than cheese - cheese has 384 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is lighter in protein, much heavier in carbs and much lighter in fat compared to cheese per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for cheese, 25:0:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Cheese | |
|---|---|---|
| Protein | 6% | 25% |
| Carbohydrates | 72% | ~ |
| Fat | 22% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and cheese has 100% less carbohydrates than graham cracker - cheese has 0.13g 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 more dietary fiber than cheese - graham cracker has 3.4g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Graham cracker is high in sugar and cheese has less sugar than graham cracker - graham cracker has 24.9g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 252% more protein than graham cracker - cheese has 23.5g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Cheese is high in saturated fat and graham cracker has 90% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and cheese are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and cheese does not contain significant amounts.
cholesterol
Graham cracker has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and graham cracker does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than graham cracker - cheese has 174ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than graham cracker - cheese has 21iu of Vitamin D per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Cheese and graham crackers contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Cheese and graham crackers contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Graham cracker has more thiamin, niacin, Vitamin B6 and folate, however, cheese contains more Vitamin B12. Both graham crackers and cheese contain significant amounts of riboflavin and pantothenic acid.
| Graham Crackers | Cheese | |
|---|---|---|
| Thiamin | 0.265 MG | 0.023 MG |
| Riboflavin | 0.317 MG | 0.318 MG |
| Niacin | 4.439 MG | 0.114 MG |
| Pantothenic acid | 0.42 MG | 0.249 MG |
| Vitamin B6 | 0.156 MG | 0.061 MG |
| Folate | 91 UG | 13 UG |
| Vitamin B12 | ~ | 1.23 UG |
Minerals
calcium
Both cheese and graham crackers are high in calcium. Cheese has 756% more calcium than graham cracker - cheese has 659mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 541% more iron than cheese - cheese has 0.59mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Graham cracker has 100% more potassium than cheese - cheese has 85mg 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, cheese has more beta-carotene than graham cracker per 100 grams, however, graham cracker contains more lutein + zeaxanthin than cheese per 100 grams.
| Graham Crackers | Cheese | |
|---|---|---|
| beta-carotene | 1 UG | 56 UG |
| lutein + zeaxanthin | 77 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both graham crackers and cheese contain significant amounts of alpha linoleic acid (ALA).
| Graham Crackers | Cheese | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.332 G |
| Total | 0.622 G | 0.332 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than cheese per 100 grams.
| Graham Crackers | Cheese | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 0.532 G |
| Total | 4.781 G | 0.532 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Graham Crackers or Cheese .
Note: The specific food items compared are: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Cheese (Cheese, Mexican blend) .
Graham Crackers g
()
|
Daily Values (%) |
Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
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% |
|
G % | |
| UG % |
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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% |
|
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 cheese or graham crackers contain more calories in 100 grams?Both cheese and graham crackers are high in calories. Graham cracker has 10% more calories than cheese - cheese has 384 calories in 100g and graham cracker has 430 calories.
Does cheese or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and cheese has 100% fewer carbohydrates than graham cracker - cheese has 0.13g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does cheese or graham crackers contain more calcium?
Both cheese and graham crackers are high in calcium. Cheese has 760% more calcium than graham cracker - cheese has 659mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does cheese or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 540% more iron than cheese - cheese has 0.59mg of iron in 100 grams and graham cracker has 3.8mg of iron.