Graham Crackers vs. Oats
Nutrition comparison of Graham Crackers and Oats
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
oats
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and oats:
- Both oats and graham crackers are high in calcium, calories, carbohydrates, dietary fiber and iron.
- Oat has more thiamin and pantothenic acid, however, graham cracker contains more riboflavin and niacin.
- Oat is an excellent source of potassium and protein.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Oats (Oats (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and graham crackers are high in calories. Graham cracker has 11% more calories than oat - oat has 389 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is lighter in protein, heavier in carbs and heavier in fat compared to oats per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for oats, 17:67:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Oats | |
|---|---|---|
| Protein | 6% | 17% |
| Carbohydrates | 72% | 67% |
| Fat | 22% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Both oats and graham crackers are high in carbohydrates. Graham cracker has 17% more carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both oats and graham crackers are high in dietary fiber. Oat has 212% more dietary fiber than graham cracker - oat has 10.6g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and oat has less sugar than graham cracker - graham cracker has 24.9g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 152% more protein than graham cracker - oat has 16.9g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Oats and graham crackers contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and oats are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin A
Graham crackers and oats contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Graham cracker has more Vitamin E than oat - graham cracker has 1.5mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Graham cracker has more Vitamin K than oat - graham cracker has 14.3ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and pantothenic acid, however, graham cracker contains more riboflavin and niacin. Both graham crackers and oats contain significant amounts of Vitamin B6 and folate.
| Graham Crackers | Oats | |
|---|---|---|
| Thiamin | 0.265 MG | 0.763 MG |
| Riboflavin | 0.317 MG | 0.139 MG |
| Niacin | 4.439 MG | 0.961 MG |
| Pantothenic acid | 0.42 MG | 1.349 MG |
| Vitamin B6 | 0.156 MG | 0.119 MG |
| Folate | 91 UG | 56 UG |
Minerals
calcium
Both oats and graham crackers are high in calcium. Graham cracker has 43% more calcium than oat - oat has 54mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both oats and graham crackers are high in iron. Oat has 25% more iron than graham cracker - oat has 4.7mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Oat is an excellent source of potassium and it has 152% more potassium than graham cracker - oat has 429mg 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 oat per 100 grams.
| Graham Crackers | Oats | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.111 G |
| Total | 0.622 G | 0.111 G |
omega 6s
Comparing omega-6 fatty acids, both graham crackers and oats contain significant amounts of linoleic acid.
| Graham Crackers | Oats | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 2.424 G |
| Total | 4.781 G | 2.424 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 Oats (Oats (Includes foods for USDA's Food Distribution Program)) .
Graham Crackers g
()
|
Daily Values (%) |
Oats g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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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 % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oats or graham crackers contain more calories in 100 grams?Both oats and graham crackers are high in calories. Graham cracker has 10% more calories than oat - oat has 389 calories in 100g and graham cracker has 430 calories.
Does oats or graham crackers have more carbohydrates?
By weight, both oats and graham crackers are high in carbohydrates. graham cracker has 20% more carbohydrates than oat - oat has 66.3g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does oats or graham crackers contain more calcium?
Both oats and graham crackers are high in calcium. Graham cracker has 40% more calcium than oat - oat has 54mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does oats or graham crackers contain more iron?
Both oats and graham crackers are high in iron. Oat has 30% more iron than graham cracker - oat has 4.7mg of iron in 100 grams and graham cracker has 3.8mg of iron.
Does oats or graham crackers contain more potassium?
Oat is a rich source of potassium and it has 150% more potassium than graham cracker - oat has 429mg of potassium in 100 grams and graham cracker has 170mg of potassium.