Graham Crackers vs. Enoki Mushroom
Nutrition comparison of Graham Crackers and Enoki Mushroom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
enoki mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and enoki mushroom:
- Both enoki mushroom and graham crackers are high in dietary fiber.
- Enoki mushroom has 59.4 times less saturated fat than graham cracker.
- Enoki mushroom has more pantothenic acid.
- Enoki mushroom is an excellent source of potassium.
- Graham cracker is an excellent source of calcium and iron.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Enoki Mushroom (Mushrooms, enoki, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Graham cracker is high in calories and enoki mushroom has 91% less calories than graham cracker - enoki mushroom has 37 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is lighter in protein, heavier in fat and similar to enoki mushroom for carbs. Graham crackers has a macronutrient ratio of 6:72:22 and for enoki mushroom, 24:70:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Enoki Mushroom | |
|---|---|---|
| Protein | 6% | 24% |
| Carbohydrates | 72% | 70% |
| Fat | 22% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and enoki mushroom has 90% less carbohydrates than graham cracker - enoki mushroom has 7.8g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both enoki mushroom and graham crackers are high in dietary fiber. Graham cracker has 26% more dietary fiber than enoki mushroom - enoki mushroom has 2.7g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and enoki mushroom has 99% less sugar than graham cracker - enoki mushroom has 0.22g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Graham cracker has 152% more protein than enoki mushroom - enoki mushroom has 2.7g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Enoki mushroom has 59.4 times less saturated fat than graham cracker - enoki mushroom has 0.03g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and enoki mushroom are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and enoki mushroom does not contain significant amounts.
Vitamins
Vitamin A
Graham crackers and enoki mushroom contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and enoki mushroom does not contain significant amounts.
Vitamin D
Enoki mushroom has more Vitamin D than graham cracker - enoki mushroom has 5iu of Vitamin D per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Graham cracker has 150 times more Vitamin E than enoki mushroom - enoki mushroom has 0.01mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Graham cracker has more Vitamin K than enoki mushroom - graham cracker has 14.3ug of Vitamin K per 100 grams and enoki mushroom does not contain significant amounts.
The B Vitamins
Enoki mushroom has more pantothenic acid. Both graham crackers and enoki mushroom contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Graham Crackers | Enoki Mushroom | |
|---|---|---|
| Thiamin | 0.265 MG | 0.225 MG |
| Riboflavin | 0.317 MG | 0.2 MG |
| Niacin | 4.439 MG | 7.032 MG |
| Pantothenic acid | 0.42 MG | 1.35 MG |
| Vitamin B6 | 0.156 MG | 0.1 MG |
| Folate | 91 UG | 48 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has more calcium than enoki mushroom - graham cracker has 77mg of calcium per 100 grams and enoki mushroom does not contain significant amounts.
iron
Graham cracker is an excellent source of iron and it has 229% more iron than enoki mushroom - enoki mushroom has 1.2mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Enoki mushroom is an excellent source of potassium and it has 111% more potassium than graham cracker - enoki mushroom has 359mg of potassium per 100 grams and graham cracker has 170mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than enoki mushroom per 100 grams.
| Graham Crackers | Enoki Mushroom | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.041 G |
| Total | 0.622 G | 0.041 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than enoki mushroom per 100 grams.
| Graham Crackers | Enoki Mushroom | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 0.082 G |
| Total | 4.781 G | 0.082 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 Enoki Mushroom .
Note: The specific food items compared are: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Enoki Mushroom (Mushrooms, enoki, raw) .
Graham Crackers g
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Daily Values (%) |
Enoki Mushroom g
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 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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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 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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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does enoki mushroom or graham crackers contain more calories in 100 grams?Graham cracker is high in calories and enoki mushroom has 90% less calories than graham cracker - enoki mushroom has 37 calories in 100g and graham cracker has 430 calories.
Does enoki mushroom or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and enoki mushroom has 90% fewer carbohydrates than graham cracker - enoki mushroom has 7.8g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does graham crackers or enoki mushroom contain more calcium?
Graham cracker is a rich source of calcium and it has more calcium than enoki mushroom - graham cracker has 77mg of calcium in 100 grams and enoki mushroom does not contain significant amounts.
Does enoki mushroom or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 230% more iron than enoki mushroom - enoki mushroom has 1.2mg of iron in 100 grams and graham cracker has 3.8mg of iron.
Does enoki mushroom or graham crackers contain more potassium?
Enoki mushroom is a rich source of potassium and it has 110% more potassium than graham cracker - enoki mushroom has 359mg of potassium in 100 grams and graham cracker has 170mg of potassium.