Graham Crackers vs. Edamame
Nutrition comparison of Graham Crackers and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and edamame:
- Both edamame and graham crackers are high in calcium, calories, dietary fiber and iron.
- Edamame has 62% less saturated fat than graham cracker.
- Edamame is a great source of protein.
- Edamame is an excellent source of potassium.
- Graham cracker has more riboflavin and niacin, however, edamame contains more folate.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and graham crackers are high in calories. Graham cracker has 255% more calories than edamame - edamame has 121 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is much lighter in protein, much heavier in carbs and lighter in fat compared to edamame per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Edamame | |
|---|---|---|
| Protein | 6% | 37% |
| Carbohydrates | 72% | 27% |
| Fat | 22% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and edamame has 89% less carbohydrates than graham cracker - edamame has 8.9g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both edamame and graham crackers are high in dietary fiber. Edamame has 53% more dietary fiber than graham cracker - edamame has 5.2g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and edamame has 91% less sugar than graham cracker - edamame has 2.2g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Edamame is a great source of protein and it has 78% more protein than graham cracker - edamame has 11.9g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Edamame has 62% less saturated fat than graham cracker - edamame has 0.62g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both edamame and graham crackers are low in trans fat - edamame has 0.01g of trans fat per 100 grams and graham cracker has 0.06g of trans fat.
Vitamins
Vitamin C
Edamame has more Vitamin C than graham cracker - edamame has 6.1mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than graham cracker - edamame has 15ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Edamame and graham crackers contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Edamame and graham crackers contain similar amounts of Vitamin K - edamame has 26.7ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Graham cracker has more riboflavin and niacin, however, edamame contains more folate. Both graham crackers and edamame contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Graham Crackers | Edamame | |
|---|---|---|
| Thiamin | 0.265 MG | 0.2 MG |
| Riboflavin | 0.317 MG | 0.155 MG |
| Niacin | 4.439 MG | 0.915 MG |
| Pantothenic acid | 0.42 MG | 0.395 MG |
| Vitamin B6 | 0.156 MG | 0.1 MG |
| Folate | 91 UG | 311 UG |
Minerals
calcium
Both edamame and graham crackers are high in calcium. Graham cracker has 22% more calcium than edamame - edamame has 63mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both edamame and graham crackers are high in iron. Graham cracker has 67% more iron than edamame - edamame has 2.3mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Edamame is an excellent source of potassium and it has 156% more potassium than graham cracker - edamame has 436mg 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 | Edamame | |
|---|---|---|
| beta-carotene | 1 UG | 175 UG |
| lutein + zeaxanthin | 77 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both graham crackers and edamame contain significant amounts of alpha linoleic acid (ALA).
| Graham Crackers | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.622 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than edamame per 100 grams.
| Graham Crackers | Edamame | |
|---|---|---|
| other omega 6 | 0.004 G | 0.002 G |
| linoleic acid | 4.757 G | 1.792 G |
| Total | 4.761 G | 1.794 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Graham Crackers or Edamame .
Note: The specific food items compared are: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Edamame (Edamame, frozen, prepared) .
Graham Crackers g
()
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Daily Values (%) |
Edamame g
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| KCAL % |
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5% | calories | 5% |
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5% | dietary fiber | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or graham crackers contain more calories in 100 grams?Both edamame and graham crackers are high in calories. Graham cracker has 260% more calories than edamame - edamame has 121 calories in 100g and graham cracker has 430 calories.
Is edamame or graham crackers better for protein?
Edamame is a great source of protein and it has 80% more protein than graham cracker - edamame has 11.9g of protein per 100 grams and graham cracker has 6.7g of protein.
Does edamame or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and edamame has 90% fewer carbohydrates than graham cracker - edamame has 8.9g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does edamame or graham crackers contain more calcium?
Both edamame and graham crackers are high in calcium. Graham cracker has 20% more calcium than edamame - edamame has 63mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does edamame or graham crackers contain more iron?
Both edamame and graham crackers are high in iron. Graham cracker has 70% more iron than edamame - edamame has 2.3mg of iron in 100 grams and graham cracker has 3.8mg of iron.
Does edamame or graham crackers contain more potassium?
Edamame is a rich source of potassium and it has 160% more potassium than graham cracker - edamame has 436mg of potassium in 100 grams and graham cracker has 170mg of potassium.