Graham Crackers vs. Brown Sugar
Nutrition comparison of Graham Crackers and Brown Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
brown sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and brown sugar:
- Both brown sugar and graham crackers are high in calcium, calories, carbohydrates and sugar.
- Graham cracker has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Graham cracker has signficantly more protein than brown sugar.
- 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 Brown Sugar (Sugar, brown) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown sugar and graham crackers are high in calories. Graham cracker has 13% more calories than brown sugar - brown sugar has 380 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is heavier in protein, much lighter in carbs and much heavier in fat compared to brown sugar per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for brown sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Brown Sugar | |
|---|---|---|
| Protein | 6% | ~ |
| Carbohydrates | 72% | 100% |
| Fat | 22% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both brown sugar and graham crackers are high in carbohydrates. Brown sugar has 26% more carbohydrates than graham cracker - brown sugar has 98.1g 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 brown sugar - graham cracker has 3.4g of dietary fiber per 100 grams and brown sugar does not contain significant amounts.
sugar
Both brown sugar and graham crackers are high in sugar. Brown sugar has 290% more sugar than graham cracker - brown sugar has 97g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Graham cracker has signficantly more protein than brown sugar - brown sugar has 0.12g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Brown sugar has less saturated fat than graham cracker - graham cracker has 1.6g of saturated fat per 100 grams and brown sugar does not contain significant amounts.
trans fat
Both graham crackers and brown sugar are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and brown sugar does not contain significant amounts.
Vitamins
Vitamin A
Graham crackers and brown sugar contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and brown sugar does not contain significant amounts.
Vitamin E
Graham cracker has more Vitamin E than brown sugar - graham cracker has 1.5mg of Vitamin E per 100 grams and brown sugar does not contain significant amounts.
Vitamin K
Graham cracker has more Vitamin K than brown sugar - graham cracker has 14.3ug of Vitamin K per 100 grams and brown sugar does not contain significant amounts.
The B Vitamins
Graham cracker has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Graham Crackers | Brown Sugar | |
|---|---|---|
| Thiamin | 0.265 MG | ~ |
| Riboflavin | 0.317 MG | ~ |
| Niacin | 4.439 MG | 0.11 MG |
| Pantothenic acid | 0.42 MG | 0.132 MG |
| Vitamin B6 | 0.156 MG | 0.041 MG |
| Folate | 91 UG | 1 UG |
Minerals
calcium
Both brown sugar and graham crackers are high in calcium. Brown sugar has a little more calcium (8%) than graham cracker by weight - brown sugar has 83mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 432% more iron than brown sugar - brown sugar has 0.71mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Brown sugar and graham crackers contain similar amounts of potassium - brown sugar has 133mg of potassium per 100 grams and graham cracker has 170mg of potassium.
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 Brown Sugar (Sugar, brown) .
Graham Crackers g
()
|
Daily Values (%) |
Brown Sugar 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 brown sugar or graham crackers contain more calories in 100 grams?Both brown sugar and graham crackers are high in calories. Graham cracker has 10% more calories than brown sugar - brown sugar has 380 calories in 100g and graham cracker has 430 calories.
Does brown sugar or graham crackers have more carbohydrates?
By weight, both brown sugar and graham crackers are high in carbohydrates. brown sugar has 30% more carbohydrates than graham cracker - brown sugar has 98.1g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does brown sugar or graham crackers contain more calcium?
Both brown sugar and graham crackers are high in calcium. Brown sugar has a little more calcium ( 10%) than graham cracker by weight - brown sugar has 83mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does brown sugar or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 430% more iron than brown sugar - brown sugar has 0.71mg of iron in 100 grams and graham cracker has 3.8mg of iron.