Graham Crackers vs. Cream Cheese
Nutrition comparison of Graham Crackers and Cream 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
cream cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and cream cheese:
- Both cream cheese and graham crackers are high in calcium and calories.
- Cream cheese has more beta-carotene than graham cracker, however, graham cracker contains more lutein + zeaxanthin than cream cheese.
- Cream cheese is an excellent source of Vitamin A.
- Graham cracker has 20.3 times less trans fat than cream cheese.
- Graham cracker has more thiamin, niacin, Vitamin B6 and folate, however, cream 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 Cream Cheese (Cheese, cream) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cream cheese and graham crackers are high in calories. Graham cracker has 23% more calories than cream cheese - cream cheese has 350 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is much heavier in carbs, much lighter in fat and similar to cream cheese for protein. Graham crackers has a macronutrient ratio of 6:72:22 and for cream cheese, 7:6:87 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Cream Cheese | |
|---|---|---|
| Protein | 6% | 7% |
| Carbohydrates | 72% | 6% |
| Fat | 22% | 87% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and cream cheese has 93% less carbohydrates than graham cracker - cream cheese has 5.5g 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 cream cheese - graham cracker has 3.4g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Graham cracker is high in sugar and cream cheese has 85% less sugar than graham cracker - cream cheese has 3.8g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Cream cheese and graham crackers contain similar amounts of protein - cream cheese has 6.2g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and graham cracker has 92% less saturated fat than cream cheese - cream cheese has 20.2g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Graham cracker has 20.3 times less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and graham cracker has 0.06g of trans fat.
cholesterol
Graham cracker has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and graham cracker does not contain significant amounts.
Vitamins
Vitamin A
Cream cheese is an excellent source of Vitamin A and it has more Vitamin A than graham cracker - cream cheese has 308ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Cream cheese and graham crackers contain similar amounts of Vitamin E - cream cheese has 0.86mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Cream cheese and graham crackers contain similar amounts of Vitamin K - cream cheese has 2.1ug 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, cream cheese contains more Vitamin B12. Both graham crackers and cream cheese contain significant amounts of riboflavin and pantothenic acid.
| Graham Crackers | Cream Cheese | |
|---|---|---|
| Thiamin | 0.265 MG | 0.023 MG |
| Riboflavin | 0.317 MG | 0.23 MG |
| Niacin | 4.439 MG | 0.091 MG |
| Pantothenic acid | 0.42 MG | 0.517 MG |
| Vitamin B6 | 0.156 MG | 0.056 MG |
| Folate | 91 UG | 9 UG |
| Vitamin B12 | ~ | 0.22 UG |
Minerals
calcium
Both cream cheese and graham crackers are high in calcium. Cream cheese has 26% more calcium than graham cracker - cream cheese has 97mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 33 times more iron than cream cheese - cream cheese has 0.11mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Cream cheese and graham crackers contain similar amounts of potassium - cream cheese has 132mg 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, cream cheese has more beta-carotene than graham cracker per 100 grams, however, graham cracker contains more lutein + zeaxanthin than cream cheese per 100 grams.
| Graham Crackers | Cream Cheese | |
|---|---|---|
| beta-carotene | 1 UG | 59 UG |
| lutein + zeaxanthin | 77 UG | 7 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than cream cheese per 100 grams, however, cream cheese contains more dpa than graham cracker per 100 grams.
| Graham Crackers | Cream Cheese | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.131 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.02 G |
| Total | 0.622 G | 0.161 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than cream cheese per 100 grams.
| Graham Crackers | Cream Cheese | |
|---|---|---|
| other omega 6 | ~ | 0.036 G |
| linoleic acid | 4.757 G | 1.212 G |
| Total | 4.757 G | 1.248 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 Cream Cheese (Cheese, cream) .
Graham Crackers g
()
|
Daily Values (%) |
Cream Cheese 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 % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| 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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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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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% |
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UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cream cheese or graham crackers contain more calories in 100 grams?Both cream cheese and graham crackers are high in calories. Graham cracker has 20% more calories than cream cheese - cream cheese has 350 calories in 100g and graham cracker has 430 calories.
Does cream cheese or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and cream cheese has 90% fewer carbohydrates than graham cracker - cream cheese has 5.5g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does cream cheese or graham crackers contain more calcium?
Both cream cheese and graham crackers are high in calcium. Cream cheese has 30% more calcium than graham cracker - cream cheese has 97mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does cream cheese or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 33 times more iron than cream cheese - cream cheese has 0.11mg of iron in 100 grams and graham cracker has 3.8mg of iron.