Graham Crackers vs. Olives
Nutrition comparison of Graham Crackers and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and olives:
- Both olives and graham crackers are high in calcium, calories and iron.
- Graham cracker has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Graham cracker has signficantly more potassium than olive.
- Graham cracker has signficantly more protein than olive.
- Graham cracker is an excellent source of dietary fiber.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and graham crackers are high in calories. Graham cracker has 271% more calories than olive - olive has 116 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is much heavier in carbs, much lighter in fat and similar to olives for protein. Graham crackers has a macronutrient ratio of 6:72:22 and for olives, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Olives | |
|---|---|---|
| Protein | 6% | 4% |
| Carbohydrates | 72% | 19% |
| Fat | 22% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and olive has 92% less carbohydrates than graham cracker - olive has 6g 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 113% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and olive has less sugar than graham cracker - graham cracker has 24.9g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Graham cracker has signficantly more protein than olive - olive has 0.84g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Olives and graham crackers contain similar amounts of saturated fat - olive has 2.3g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and olives are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and olive does not contain significant amounts.
Vitamins
Vitamin C
Olive has more Vitamin C than graham cracker - olive has 0.9mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Olive has more Vitamin A than graham cracker - olive has 17ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Olives and graham crackers contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Olives and graham crackers contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Graham cracker has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Graham Crackers | Olives | |
|---|---|---|
| Thiamin | 0.265 MG | 0.003 MG |
| Riboflavin | 0.317 MG | ~ |
| Niacin | 4.439 MG | 0.037 MG |
| Pantothenic acid | 0.42 MG | 0.015 MG |
| Vitamin B6 | 0.156 MG | 0.009 MG |
| Folate | 91 UG | ~ |
Minerals
calcium
Both olives and graham crackers are high in calcium. Olive has 14% more calcium than graham cracker - olive has 88mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both olives and graham crackers are high in iron. Olive has 66% more iron than graham cracker - olive has 6.3mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Graham cracker has signficantly more potassium than olive - olive has 8mg 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 | Olives | |
|---|---|---|
| beta-carotene | 1 UG | 198 UG |
| lutein + zeaxanthin | 77 UG | 510 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than olive per 100 grams.
| Graham Crackers | Olives | |
|---|---|---|
| other omega 6 | 0.034 G | 0.055 G |
| linoleic acid | 4.757 G | 0.629 G |
| Total | 4.791 G | 0.684 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 Olives (Olives, ripe, canned (small-extra large)) .
Graham Crackers g
()
|
Daily Values (%) |
Olives g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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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 % |
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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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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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% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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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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| 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 olives or graham crackers contain more calories in 100 grams?Both olives and graham crackers are high in calories. Graham cracker has 270% more calories than olive - olive has 116 calories in 100g and graham cracker has 430 calories.
Does olives or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and olive has 90% fewer carbohydrates than graham cracker - olive has 6g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does olives or graham crackers contain more calcium?
Both olives and graham crackers are high in calcium. Olive has 10% more calcium than graham cracker - olive has 88mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does olives or graham crackers contain more iron?
Both olives and graham crackers are high in iron. Olive has 70% more iron than graham cracker - olive has 6.3mg of iron in 100 grams and graham cracker has 3.8mg of iron.