Graham Crackers vs. Chocolate Hazelnut Spread
Nutrition comparison of Graham Crackers and Chocolate Hazelnut Spread
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
chocolate hazelnut spread
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and chocolate hazelnut spread:
- Both chocolate hazelnut spread and graham crackers are high in calcium, calories, carbohydrates, dietary fiber, iron and sugar.
- Chocolate hazelnut spread is an excellent source of potassium.
- Graham cracker has more thiamin, niacin and folate, however, chocolate hazelnut spread contains more Vitamin B12.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Chocolate Hazelnut Spread (Chocolate-flavored hazelnut spread) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chocolate hazelnut spread and graham crackers are high in calories. Chocolate hazelnut spread has 25% more calories than graham cracker - chocolate hazelnut spread has 539 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is much heavier in carbs, much lighter in fat and similar to chocolate hazelnut spread for protein. Graham crackers has a macronutrient ratio of 6:72:22 and for chocolate hazelnut spread, 4:46:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Chocolate Hazelnut Spread | |
|---|---|---|
| Protein | 6% | 4% |
| Carbohydrates | 72% | 46% |
| Fat | 22% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Both chocolate hazelnut spread and graham crackers are high in carbohydrates. Graham cracker has 25% more carbohydrates than chocolate hazelnut spread - chocolate hazelnut spread has 62.4g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both chocolate hazelnut spread and graham crackers are high in dietary fiber. Chocolate hazelnut spread has 59% more dietary fiber than graham cracker - chocolate hazelnut spread has 5.4g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Both chocolate hazelnut spread and graham crackers are high in sugar. Chocolate hazelnut spread has 118% more sugar than graham cracker - chocolate hazelnut spread has 54.1g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Chocolate hazelnut spread and graham crackers contain similar amounts of protein - chocolate hazelnut spread has 5.4g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Chocolate hazelnut spread is high in saturated fat and graham cracker has 94% less saturated fat than chocolate hazelnut spread - chocolate hazelnut spread has 28.4g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and chocolate hazelnut spread are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and chocolate hazelnut spread does not contain significant amounts.
Vitamins
Vitamin A
Chocolate hazelnut spread and graham crackers contain similar amounts of Vitamin A - chocolate hazelnut spread has 1ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Chocolate hazelnut spread has 228% more Vitamin E than graham cracker - chocolate hazelnut spread has 5mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Chocolate hazelnut spread and graham crackers contain similar amounts of Vitamin K - chocolate hazelnut spread has 1.9ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Graham cracker has more thiamin, niacin and folate, however, chocolate hazelnut spread contains more Vitamin B12. Both graham crackers and chocolate hazelnut spread contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Graham Crackers | Chocolate Hazelnut Spread | |
|---|---|---|
| Thiamin | 0.265 MG | 0.085 MG |
| Riboflavin | 0.317 MG | 0.17 MG |
| Niacin | 4.439 MG | 0.427 MG |
| Pantothenic acid | 0.42 MG | 0.357 MG |
| Vitamin B6 | 0.156 MG | 0.082 MG |
| Folate | 91 UG | 14 UG |
| Vitamin B12 | ~ | 0.27 UG |
Minerals
calcium
Both chocolate hazelnut spread and graham crackers are high in calcium. Chocolate hazelnut spread has 40% more calcium than graham cracker - chocolate hazelnut spread has 108mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both chocolate hazelnut spread and graham crackers are high in iron. Chocolate hazelnut spread has 16% more iron than graham cracker - chocolate hazelnut spread has 4.4mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Chocolate hazelnut spread is an excellent source of potassium and it has 139% more potassium than graham cracker - chocolate hazelnut spread has 407mg 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 chocolate hazelnut spread contain small amounts of beta-carotene.
| Graham Crackers | Chocolate Hazelnut Spread | |
|---|---|---|
| beta-carotene | 1 UG | 1 UG |
| lutein + zeaxanthin | 77 UG | 10 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than chocolate hazelnut spread per 100 grams.
| Graham Crackers | Chocolate Hazelnut Spread | |
|---|---|---|
| other omega 6 | 0.034 G | 1.877 G |
| linoleic acid | 4.757 G | ~ |
| Total | 4.791 G | 1.877 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 Chocolate Hazelnut Spread (Chocolate-flavored hazelnut spread) .
Graham Crackers g
()
|
Daily Values (%) |
Chocolate Hazelnut Spread g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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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% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chocolate hazelnut spread or graham crackers contain more calories in 100 grams?Both chocolate hazelnut spread and graham crackers are high in calories. Chocolate hazelnut spread has 30% more calories than graham cracker - chocolate hazelnut spread has 539 calories in 100g and graham cracker has 430 calories.
Does chocolate hazelnut spread or graham crackers have more carbohydrates?
By weight, both chocolate hazelnut spread and graham crackers are high in carbohydrates. graham cracker has 30% more carbohydrates than chocolate hazelnut spread - chocolate hazelnut spread has 62.4g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does chocolate hazelnut spread or graham crackers contain more calcium?
Both chocolate hazelnut spread and graham crackers are high in calcium. Chocolate hazelnut spread has 40% more calcium than graham cracker - chocolate hazelnut spread has 108mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does chocolate hazelnut spread or graham crackers contain more iron?
Both chocolate hazelnut spread and graham crackers are high in iron. Chocolate hazelnut spread has 20% more iron than graham cracker - chocolate hazelnut spread has 4.4mg of iron in 100 grams and graham cracker has 3.8mg of iron.
Does chocolate hazelnut spread or graham crackers contain more potassium?
Chocolate hazelnut spread is a rich source of potassium and it has 140% more potassium than graham cracker - chocolate hazelnut spread has 407mg of potassium in 100 grams and graham cracker has 170mg of potassium.