Graham Crackers vs. Banana
Nutrition comparison of Graham Crackers and Banana
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and banana:
- Both banana and graham crackers are high in dietary fiber.
- Banana has 13.5 times less saturated fat than graham cracker.
- Banana has more beta-carotene and alpha-carotene than graham cracker, however, graham cracker contains more lutein + zeaxanthin than banana.
- Banana has signficantly more Vitamin C than graham cracker.
- Banana is an excellent source of potassium.
- Graham cracker has more thiamin, riboflavin, niacin and folate, however, banana contains more Vitamin B6.
- Graham cracker is an excellent source of calcium and iron.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Graham cracker is high in calories and banana has 79% less calories than graham cracker - banana has 89 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is much lighter in carbs, heavier in fat and similar to banana for protein. Graham crackers has a macronutrient ratio of 6:72:22 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Banana | |
|---|---|---|
| Protein | 6% | 5% |
| Carbohydrates | 72% | 93% |
| Fat | 22% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and banana has 71% less carbohydrates than graham cracker - banana has 22.8g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both banana and graham crackers are high in dietary fiber. Graham cracker has 31% more dietary fiber than banana - banana has 2.6g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and banana has 51% less sugar than graham cracker - banana has 12.2g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Graham cracker has 514% more protein than banana - banana has 1.1g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Banana has 13.5 times less saturated fat than graham cracker - banana has 0.11g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and banana are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and banana does not contain significant amounts.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than graham cracker - banana has 8.7mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Banana and graham crackers contain similar amounts of Vitamin A - banana has 3ug 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 banana - banana has 0.1mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Banana and graham crackers contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Graham cracker has more thiamin, riboflavin, niacin and folate, however, banana contains more Vitamin B6. Both graham crackers and banana contain significant amounts of pantothenic acid.
| Graham Crackers | Banana | |
|---|---|---|
| Thiamin | 0.265 MG | 0.031 MG |
| Riboflavin | 0.317 MG | 0.073 MG |
| Niacin | 4.439 MG | 0.665 MG |
| Pantothenic acid | 0.42 MG | 0.334 MG |
| Vitamin B6 | 0.156 MG | 0.367 MG |
| Folate | 91 UG | 20 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 14 times more calcium than banana - banana has 5mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 13 times more iron than banana - banana has 0.26mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Banana is an excellent source of potassium and it has 111% more potassium than graham cracker - banana has 358mg 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, banana has more beta-carotene and alpha-carotene than graham cracker per 100 grams, however, graham cracker contains more lutein + zeaxanthin than banana per 100 grams.
| Graham Crackers | Banana | |
|---|---|---|
| beta-carotene | 1 UG | 26 UG |
| lutein + zeaxanthin | 77 UG | 22 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than banana per 100 grams.
| Graham Crackers | Banana | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.027 G |
| Total | 0.622 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than banana per 100 grams.
| Graham Crackers | Banana | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 0.046 G |
| Total | 4.781 G | 0.046 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 Banana .
Note: The specific food items compared are: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Banana (Bananas, raw) .
Graham Crackers g
()
|
Daily Values (%) |
Banana g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 banana or graham crackers contain more calories in 100 grams?Graham cracker is high in calories and banana has 80% less calories than graham cracker - banana has 89 calories in 100g and graham cracker has 430 calories.
Does banana or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and banana has 70% fewer carbohydrates than graham cracker - banana has 22.8g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does banana or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 14 times more calcium than banana - banana has 5mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does banana or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 13 times more iron than banana - banana has 0.26mg of iron in 100 grams and graham cracker has 3.8mg of iron.
Does banana or graham crackers contain more potassium?
Banana is a rich source of potassium and it has 110% more potassium than graham cracker - banana has 358mg of potassium in 100 grams and graham cracker has 170mg of potassium.