Graham Crackers vs. Beets
Nutrition comparison of Graham Crackers and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and beets:
- Both beets and graham crackers are high in dietary fiber.
- Beet has 59.4 times less saturated fat than graham cracker.
- Beet is an excellent source of potassium.
- Graham cracker has more thiamin, riboflavin, niacin, pantothenic acid and 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 Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Graham cracker is high in calories and beet has 90% less calories than graham cracker - beet has 43 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 beets per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Beets | |
|---|---|---|
| Protein | 6% | 14% |
| Carbohydrates | 72% | 83% |
| Fat | 22% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and beet has 88% less carbohydrates than graham cracker - beet has 9.6g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both beets and graham crackers are high in dietary fiber. Graham cracker has 21% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and beet has 73% less sugar than graham cracker - beet has 6.8g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Graham cracker has 316% more protein than beet - beet has 1.6g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Beet has 59.4 times less saturated fat than graham cracker - beet has 0.03g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and beets are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and beet does not contain significant amounts.
Vitamins
Vitamin C
Beet has more Vitamin C than graham cracker - beet has 4.9mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Beets and graham crackers contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Graham cracker has 36 times more Vitamin E than beet - beet has 0.04mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Beets and graham crackers contain similar amounts of Vitamin K - beet has 0.2ug 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, pantothenic acid and Vitamin B6. Both graham crackers and beets contain significant amounts of folate.
| Graham Crackers | Beets | |
|---|---|---|
| Thiamin | 0.265 MG | 0.031 MG |
| Riboflavin | 0.317 MG | 0.04 MG |
| Niacin | 4.439 MG | 0.334 MG |
| Pantothenic acid | 0.42 MG | 0.155 MG |
| Vitamin B6 | 0.156 MG | 0.067 MG |
| Folate | 91 UG | 109 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 381% more calcium than beet - beet has 16mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 373% more iron than beet - beet has 0.8mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Beet is an excellent source of potassium and it has 91% more potassium than graham cracker - beet has 325mg 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 beets contain small amounts of beta-carotene.
| Graham Crackers | Beets | |
|---|---|---|
| beta-carotene | 1 UG | 20 UG |
| lutein + zeaxanthin | 77 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than beet per 100 grams.
| Graham Crackers | Beets | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.005 G |
| Total | 0.622 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than beet per 100 grams.
| Graham Crackers | Beets | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 0.055 G |
| Total | 4.781 G | 0.055 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 Beets (Beets, raw) .
Graham Crackers g
()
|
Daily Values (%) |
Beets 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 % |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
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% |
|
UG % | |
| MG % |
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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 beets or graham crackers contain more calories in 100 grams?Graham cracker is high in calories and beet has 90% less calories than graham cracker - beet has 43 calories in 100g and graham cracker has 430 calories.
Does beets or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and beet has 90% fewer carbohydrates than graham cracker - beet has 9.6g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does beets or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 380% more calcium than beet - beet has 16mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does beets or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 370% more iron than beet - beet has 0.8mg of iron in 100 grams and graham cracker has 3.8mg of iron.
Does beets or graham crackers contain more potassium?
Beet is a rich source of potassium and it has 90% more potassium than graham cracker - beet has 325mg of potassium in 100 grams and graham cracker has 170mg of potassium.