Graham Crackers vs. Honey
Nutrition comparison of Graham Crackers and Honey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
honey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and honey:
- Both honey and graham crackers are high in calories, carbohydrates and sugar.
- Graham cracker has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Graham cracker has signficantly more protein than honey.
- Graham cracker is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Honey (Honey) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both honey and graham crackers are high in calories. Graham cracker has 41% more calories than honey - honey has 304 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 honey per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for honey, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Honey | |
|---|---|---|
| Protein | 6% | ~ |
| Carbohydrates | 72% | 100% |
| Fat | 22% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both honey and graham crackers are high in carbohydrates. Honey has a little more carbohydrates (6%) than graham cracker by weight - honey has 82.4g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Graham cracker is an excellent source of dietary fiber and it has 16 times more dietary fiber than honey - honey has 0.2g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Both honey and graham crackers are high in sugar. Honey has 230% more sugar than graham cracker - honey has 82.1g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Graham cracker has signficantly more protein than honey - honey has 0.3g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Honey has less saturated fat than graham cracker - graham cracker has 1.6g of saturated fat per 100 grams and honey does not contain significant amounts.
trans fat
Both graham crackers and honey are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and honey does not contain significant amounts.
Vitamins
Vitamin C
Honey and graham crackers contain similar amounts of Vitamin C - honey has 0.5mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Graham crackers and honey contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and honey does not contain significant amounts.
Vitamin E
Graham cracker has more Vitamin E than honey - graham cracker has 1.5mg of Vitamin E per 100 grams and honey does not contain significant amounts.
Vitamin K
Graham cracker has more Vitamin K than honey - graham cracker has 14.3ug of Vitamin K per 100 grams and honey does not contain significant amounts.
The B Vitamins
Graham cracker has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Graham Crackers | Honey | |
|---|---|---|
| Thiamin | 0.265 MG | ~ |
| Riboflavin | 0.317 MG | 0.038 MG |
| Niacin | 4.439 MG | 0.121 MG |
| Pantothenic acid | 0.42 MG | 0.068 MG |
| Vitamin B6 | 0.156 MG | 0.024 MG |
| Folate | 91 UG | 2 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 11 times more calcium than honey - honey has 6mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 800% more iron than honey - honey has 0.42mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Graham cracker has 227% more potassium than honey - honey has 52mg of potassium per 100 grams and graham cracker has 170mg of potassium.
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 Honey .
Note: The specific food items compared are: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Honey (Honey) .
Graham Crackers g
()
|
Daily Values (%) |
Honey 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 honey or graham crackers contain more calories in 100 grams?Both honey and graham crackers are high in calories. Graham cracker has 40% more calories than honey - honey has 304 calories in 100g and graham cracker has 430 calories.
Does honey or graham crackers have more carbohydrates?
By weight, both honey and graham crackers are high in carbohydrates. honey has a little more carbohydrates ( 10%) than graham cracker by weight - honey has 82.4g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does honey or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 11 times more calcium than honey - honey has 6mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does honey or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 800% more iron than honey - honey has 0.42mg of iron in 100 grams and graham cracker has 3.8mg of iron.