Graham Crackers vs. Barley
Nutrition comparison of Graham Crackers and Barley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
barley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and barley:
- Both barley and graham crackers are high in calories, carbohydrates, dietary fiber and iron.
- Barley has 5.6 times less saturated fat than graham cracker.
- Barley is a great source of potassium and protein.
- Graham cracker has more riboflavin and folate.
- Graham cracker is an excellent source of calcium.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Barley (Barley, pearled, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both barley and graham crackers are high in calories. Graham cracker has 22% more calories than barley - barley has 352 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is lighter in protein, lighter in carbs and heavier in fat compared to barley per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for barley, 11:86:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Barley | |
|---|---|---|
| Protein | 6% | 11% |
| Carbohydrates | 72% | 86% |
| Fat | 22% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both barley and graham crackers are high in carbohydrates. Barley is very similar to graham cracker for carbohydrates - barley has 77.7g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both barley and graham crackers are high in dietary fiber. Barley has 359% more dietary fiber than graham cracker - barley has 15.6g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and barley has 97% less sugar than graham cracker - barley has 0.8g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Barley is a great source of protein and it has 48% more protein than graham cracker - barley has 9.9g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Barley has 5.6 times less saturated fat than graham cracker - barley has 0.24g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and barley are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and barley does not contain significant amounts.
Vitamins
Vitamin A
Barley and graham crackers contain similar amounts of Vitamin A - barley has 1ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Graham cracker has 74 times more Vitamin E than barley - barley has 0.02mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Barley and graham crackers contain similar amounts of Vitamin K - barley has 2.2ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Graham cracker has more riboflavin and folate. Both graham crackers and barley contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Graham Crackers | Barley | |
|---|---|---|
| Thiamin | 0.265 MG | 0.191 MG |
| Riboflavin | 0.317 MG | 0.114 MG |
| Niacin | 4.439 MG | 4.604 MG |
| Pantothenic acid | 0.42 MG | 0.282 MG |
| Vitamin B6 | 0.156 MG | 0.26 MG |
| Folate | 91 UG | 23 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 166% more calcium than barley - barley has 29mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both barley and graham crackers are high in iron. Graham cracker has 51% more iron than barley - barley has 2.5mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Barley is a great source of potassium and it has 65% more potassium than graham cracker - barley has 280mg 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 barley contain small amounts of beta-carotene.
| Graham Crackers | Barley | |
|---|---|---|
| beta-carotene | 1 UG | 13 UG |
| lutein + zeaxanthin | 77 UG | 160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than barley per 100 grams.
| Graham Crackers | Barley | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.055 G |
| Total | 0.622 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than barley per 100 grams.
| Graham Crackers | Barley | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 0.505 G |
| Total | 4.781 G | 0.505 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 Barley (Barley, pearled, raw) .
Graham Crackers g
()
|
Daily Values (%) |
Barley 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 barley or graham crackers contain more calories in 100 grams?Both barley and graham crackers are high in calories. Graham cracker has 20% more calories than barley - barley has 352 calories in 100g and graham cracker has 430 calories.
Does barley or graham crackers have more carbohydrates?
By weight, both barley and graham crackers are high in carbohydrates. barley is very similar to graham cracker for carbohydrates - barley has 77.7g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does barley or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 170% more calcium than barley - barley has 29mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does barley or graham crackers contain more iron?
Both barley and graham crackers are high in iron. Graham cracker has 50% more iron than barley - barley has 2.5mg of iron in 100 grams and graham cracker has 3.8mg of iron.