Graham Crackers vs. Cashews
Nutrition comparison of Graham Crackers and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and cashews:
- Both cashews and graham crackers are high in calories, carbohydrates, dietary fiber and iron.
- Cashew is an excellent source of potassium and protein.
- Graham cracker has more riboflavin, niacin and folate, however, cashew contains more pantothenic acid and Vitamin B6.
- Graham cracker is an excellent source of calcium.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and graham crackers are high in calories. Cashew has 29% more calories than graham cracker - cashew has 553 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 cashews per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Cashews | |
|---|---|---|
| Protein | 6% | 13% |
| Carbohydrates | 72% | 21% |
| Fat | 22% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Both cashews and graham crackers are high in carbohydrates. Graham cracker has 157% more carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both cashews and graham crackers are high in dietary fiber. Cashew is very similar to cashew for dietary fiber - cashew has 3.3g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and cashew has 76% less sugar than graham cracker - cashew has 5.9g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 172% more protein than graham cracker - cashew has 18.2g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Cashew is high in saturated fat and graham cracker has 79% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and cashews are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and graham crackers contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Graham crackers and cashews contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and graham crackers contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Cashews and graham crackers contain similar amounts of Vitamin K - cashew has 34.1ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Graham cracker has more riboflavin, niacin and folate, however, cashew contains more pantothenic acid and Vitamin B6. Both graham crackers and cashews contain significant amounts of thiamin.
| Graham Crackers | Cashews | |
|---|---|---|
| Thiamin | 0.265 MG | 0.423 MG |
| Riboflavin | 0.317 MG | 0.058 MG |
| Niacin | 4.439 MG | 1.062 MG |
| Pantothenic acid | 0.42 MG | 0.864 MG |
| Vitamin B6 | 0.156 MG | 0.417 MG |
| Folate | 91 UG | 25 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 108% more calcium than cashew - cashew has 37mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both cashews and graham crackers are high in iron. Cashew has 77% more iron than graham cracker - cashew has 6.7mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Cashew is an excellent source of potassium and it has 288% more potassium than graham cracker - cashew has 660mg 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,
| Graham Crackers | Cashews | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 77 UG | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Graham Crackers | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.062 G |
| Total | 0.622 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, both graham crackers and cashews contain significant amounts of linoleic acid.
| Graham Crackers | Cashews | |
|---|---|---|
| other omega 6 | 0.034 G | 0.266 G |
| linoleic acid | 4.757 G | 7.782 G |
| Total | 4.791 G | 8.048 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 Cashews (Nuts, cashew nuts, raw) .
Graham Crackers g
()
|
Daily Values (%) |
Cashews 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 % |
|
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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 cashews or graham crackers contain more calories in 100 grams?Both cashews and graham crackers are high in calories. Cashew has 30% more calories than graham cracker - cashew has 553 calories in 100g and graham cracker has 430 calories.
Does cashews or graham crackers have more carbohydrates?
By weight, both cashews and graham crackers are high in carbohydrates. graham cracker has 160% more carbohydrates than cashew - cashew has 30.2g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does cashews or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 110% more calcium than cashew - cashew has 37mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does cashews or graham crackers contain more iron?
Both cashews and graham crackers are high in iron. Cashew has 80% more iron than graham cracker - cashew has 6.7mg of iron in 100 grams and graham cracker has 3.8mg of iron.
Does cashews or graham crackers contain more potassium?
Cashew is a rich source of potassium and it has 290% more potassium than graham cracker - cashew has 660mg of potassium in 100 grams and graham cracker has 170mg of potassium.