Graham Crackers vs. Dates
Nutrition comparison of Graham Crackers and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and dates:
- Both dates and graham crackers are high in calcium, calories, carbohydrates, dietary fiber and sugar.
- Date has more beta-carotene than graham cracker, however, graham cracker contains more lutein + zeaxanthin than date.
- Date is an excellent source of potassium.
- Graham cracker has more thiamin, riboflavin, niacin and folate.
- Graham cracker is an excellent source of iron.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and graham crackers are high in calories. Graham cracker has 55% more calories than date - date has 277 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 dates per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Dates | |
|---|---|---|
| Protein | 6% | 2% |
| Carbohydrates | 72% | 98% |
| Fat | 22% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and graham crackers are high in carbohydrates. Date is very similar to date for carbohydrates - date has 75g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both dates and graham crackers are high in dietary fiber. Date has 97% more dietary fiber than graham cracker - date has 6.7g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Both dates and graham crackers are high in sugar. Date has 167% more sugar than graham cracker - date has 66.5g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Graham cracker has 270% more protein than date - date has 1.8g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Date has less saturated fat than graham cracker - graham cracker has 1.6g of saturated fat per 100 grams and date does not contain significant amounts.
trans fat
Both graham crackers and dates are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than graham cracker - date has 7ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Graham cracker has more Vitamin E than date - graham cracker has 1.5mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and graham crackers contain similar amounts of Vitamin K - date has 2.7ug 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 and folate. Both graham crackers and dates contain significant amounts of pantothenic acid and Vitamin B6.
| Graham Crackers | Dates | |
|---|---|---|
| Thiamin | 0.265 MG | 0.05 MG |
| Riboflavin | 0.317 MG | 0.06 MG |
| Niacin | 4.439 MG | 1.61 MG |
| Pantothenic acid | 0.42 MG | 0.805 MG |
| Vitamin B6 | 0.156 MG | 0.249 MG |
| Folate | 91 UG | 15 UG |
Minerals
calcium
Both dates and graham crackers are high in calcium. Graham cracker has 20% more calcium than date - date has 64mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 320% more iron than date - date has 0.9mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Date is an excellent source of potassium and it has 309% more potassium than graham cracker - date has 696mg 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, date has more beta-carotene than graham cracker per 100 grams, however, graham cracker contains more lutein + zeaxanthin than date per 100 grams.
| Graham Crackers | Dates | |
|---|---|---|
| beta-carotene | 1 UG | 89 UG |
| lutein + zeaxanthin | 77 UG | 23 UG |
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 Dates (Dates, medjool) .
Graham Crackers g
()
|
Daily Values (%) |
Dates 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 dates or graham crackers contain more calories in 100 grams?Both dates and graham crackers are high in calories. Graham cracker has 60% more calories than date - date has 277 calories in 100g and graham cracker has 430 calories.
Does dates or graham crackers have more carbohydrates?
By weight, both dates and graham crackers are high in carbohydrates. date is very similar to date for carbohydrates - date has 75g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does dates or graham crackers contain more calcium?
Both dates and graham crackers are high in calcium. Graham cracker has 20% more calcium than date - date has 64mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does dates or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 320% more iron than date - date has 0.9mg of iron in 100 grams and graham cracker has 3.8mg of iron.
Does dates or graham crackers contain more potassium?
Date is a rich source of potassium and it has 310% more potassium than graham cracker - date has 696mg of potassium in 100 grams and graham cracker has 170mg of potassium.