Graham Crackers vs. Almonds
Nutrition comparison of Graham Crackers and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and almonds:
- Both almonds and graham crackers are high in calcium, calories, dietary fiber and iron.
- Almond has more riboflavin, however, graham cracker contains more folate.
- Almond is an excellent source of Vitamin E, potassium and protein.
- Graham cracker has 57% less saturated fat than almond.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and graham crackers are high in calories. Almond has 35% more calories than graham cracker - almond has 579 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 almonds per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Almonds | |
|---|---|---|
| Protein | 6% | 14% |
| Carbohydrates | 72% | 14% |
| Fat | 22% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and almond has 72% less carbohydrates than graham cracker - almond has 21.6g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both almonds and graham crackers are high in dietary fiber. Almond has 268% more dietary fiber than graham cracker - almond has 12.5g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and almond has 82% less sugar than graham cracker - almond has 4.4g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 216% more protein than graham cracker - almond has 21.2g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Graham cracker has 57% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both almonds and graham crackers are low in trans fat - almond has 0.02g of trans fat per 100 grams and graham cracker has 0.06g of trans fat.
Vitamins
Vitamin A
Graham crackers and almonds contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 15 times more Vitamin E than graham cracker - almond has 25.6mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Graham cracker has more Vitamin K than almond - graham cracker has 14.3ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin, however, graham cracker contains more folate. Both graham crackers and almonds contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Graham Crackers | Almonds | |
|---|---|---|
| Thiamin | 0.265 MG | 0.205 MG |
| Riboflavin | 0.317 MG | 1.138 MG |
| Niacin | 4.439 MG | 3.618 MG |
| Pantothenic acid | 0.42 MG | 0.471 MG |
| Vitamin B6 | 0.156 MG | 0.137 MG |
| Folate | 91 UG | 44 UG |
Minerals
calcium
Both almonds and graham crackers are high in calcium. Almond has 249% more calcium than graham cracker - almond has 269mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both almonds and graham crackers are high in iron. Almond is very similar to almond for iron - almond has 3.7mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Almond is an excellent source of potassium and it has 331% more potassium than graham cracker - almond has 733mg 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 almonds contain small amounts of beta-carotene.
| Graham Crackers | Almonds | |
|---|---|---|
| beta-carotene | 1 UG | 1 UG |
| lutein + zeaxanthin | 77 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than almond per 100 grams.
| Graham Crackers | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.003 G |
| Total | 0.622 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than graham cracker per 100 grams.
| Graham Crackers | Almonds | |
|---|---|---|
| other omega 6 | 0.004 G | 0.002 G |
| linoleic acid | 4.757 G | 12.324 G |
| Total | 4.761 G | 12.326 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 Almonds .
Note: The specific food items compared are: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Almonds (Nuts, almonds) .
Graham Crackers g
()
|
Daily Values (%) |
Almonds 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 % |
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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 % |
|
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 % |
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5% | calcium | 5% |
|
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 % |
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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% |
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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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| 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% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or graham crackers contain more calories in 100 grams?Both almonds and graham crackers are high in calories. Almond has 40% more calories than graham cracker - almond has 579 calories in 100g and graham cracker has 430 calories.
Does almonds or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and almond has 70% fewer carbohydrates than graham cracker - almond has 21.6g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does almonds or graham crackers contain more calcium?
Both almonds and graham crackers are high in calcium. Almond has 250% more calcium than graham cracker - almond has 269mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does almonds or graham crackers contain more iron?
Both almonds and graham crackers are high in iron. Almond is very similar to almond for iron - almond has 3.7mg of iron in 100 grams and graham cracker has 3.8mg of iron.
Does almonds or graham crackers contain more potassium?
Almond is a rich source of potassium and it has 330% more potassium than graham cracker - almond has 733mg of potassium in 100 grams and graham cracker has 170mg of potassium.