Graham Crackers vs. Granola
Nutrition comparison of Graham Crackers and Granola
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
granola
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and granola:
- Both granola and graham crackers are high in calcium, calories, carbohydrates, dietary fiber and iron.
- Graham cracker has 59% less saturated fat than granola.
- Granola has more thiamin and Vitamin B6.
- Granola is an excellent source of Vitamin E, potassium and protein.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Granola (Cereals ready-to-eat, granola, homemade) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both granola and graham crackers are high in calories. Granola has 14% more calories than graham cracker - granola has 489 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 granola per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for granola, 11:44:45 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Granola | |
|---|---|---|
| Protein | 6% | 11% |
| Carbohydrates | 72% | 44% |
| Fat | 22% | 45% |
| Alcohol | ~ | ~ |
carbohydrates
Both granola and graham crackers are high in carbohydrates. Graham cracker has 44% more carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both granola and graham crackers are high in dietary fiber. Granola has 162% more dietary fiber than graham cracker - granola has 8.9g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and granola has 20% less sugar than graham cracker - granola has 19.8g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 104% more protein than graham cracker - granola has 13.7g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Graham cracker has 59% less saturated fat than granola - granola has 4g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both granola and graham crackers are low in trans fat - granola has 0.02g of trans fat per 100 grams and graham cracker has 0.06g of trans fat.
Vitamins
Vitamin C
Granola has more Vitamin C than graham cracker - granola has 1.2mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Granola and graham crackers contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 635% more Vitamin E than graham cracker - granola has 11.1mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Granola and graham crackers contain similar amounts of Vitamin K - granola has 5.3ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin and Vitamin B6. Both graham crackers and granola contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Graham Crackers | Granola | |
|---|---|---|
| Thiamin | 0.265 MG | 0.548 MG |
| Riboflavin | 0.317 MG | 0.354 MG |
| Niacin | 4.439 MG | 2.739 MG |
| Pantothenic acid | 0.42 MG | 0.752 MG |
| Vitamin B6 | 0.156 MG | 0.37 MG |
| Folate | 91 UG | 84 UG |
Minerals
calcium
Both granola and graham crackers are high in calcium. Granola is very similar to granola for calcium - granola has 76mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both granola and graham crackers are high in iron. Granola has a little more iron (4%) than graham cracker by weight - granola has 4mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Granola is an excellent source of potassium and it has 217% more potassium than graham cracker - granola has 539mg 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 granola contain significant amounts of lutein + zeaxanthin.
| Graham Crackers | Granola | |
|---|---|---|
| beta-carotene | 1 UG | 11 UG |
| lutein + zeaxanthin | 77 UG | 137 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both graham crackers and granola contain significant amounts of alpha linoleic acid (ALA).
| Graham Crackers | Granola | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.611 G |
| EPA | ~ | 0.002 G |
| Total | 0.622 G | 0.613 G |
omega 6s
Comparing omega-6 fatty acids, both graham crackers and granola contain significant amounts of linoleic acid.
| Graham Crackers | Granola | |
|---|---|---|
| other omega 6 | 0.034 G | 0.053 G |
| linoleic acid | 4.757 G | 7.194 G |
| Total | 4.791 G | 7.247 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 Granola (Cereals ready-to-eat, granola, homemade) .
Graham Crackers g
()
|
Daily Values (%) |
Granola 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 granola or graham crackers contain more calories in 100 grams?Both granola and graham crackers are high in calories. Granola has 10% more calories than graham cracker - granola has 489 calories in 100g and graham cracker has 430 calories.
Does granola or graham crackers have more carbohydrates?
By weight, both granola and graham crackers are high in carbohydrates. graham cracker has 40% more carbohydrates than granola - granola has 53.9g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does granola or graham crackers contain more calcium?
Both granola and graham crackers are high in calcium. Granola is very similar to granola for calcium - granola has 76mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does granola or graham crackers contain more iron?
Both granola and graham crackers are high in iron. Granola has a little more iron ( 0%) than graham cracker by weight - granola has 4mg of iron in 100 grams and graham cracker has 3.8mg of iron.
Does granola or graham crackers contain more potassium?
Granola is a rich source of potassium and it has 220% more potassium than graham cracker - granola has 539mg of potassium in 100 grams and graham cracker has 170mg of potassium.