Graham Crackers vs. Oyster Mushroom
Nutrition comparison of Graham Crackers and Oyster 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
oyster mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and oyster mushroom:
- Both oyster mushroom and graham crackers are high in dietary fiber.
- Graham cracker has more thiamin and folate, however, oyster mushroom contains more pantothenic acid.
- Graham cracker is an excellent source of calcium and iron.
- Oyster mushroom has 25.3 times less saturated fat than graham cracker.
- Oyster mushroom has more beta-carotene than graham cracker, however, graham cracker contains more lutein + zeaxanthin than oyster mushroom.
- Oyster mushroom is an excellent source of potassium.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Oyster Mushroom (Mushrooms, oyster, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Graham cracker is high in calories and oyster mushroom has 92% less calories than graham cracker - oyster mushroom has 33 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is much lighter in protein, heavier in carbs and heavier in fat compared to oyster mushroom per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for oyster mushroom, 32:59:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Oyster Mushroom | |
|---|---|---|
| Protein | 6% | 32% |
| Carbohydrates | 72% | 59% |
| Fat | 22% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and oyster mushroom has 92% less carbohydrates than graham cracker - oyster mushroom has 6.1g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both oyster mushroom and graham crackers are high in dietary fiber. Graham cracker has 48% more dietary fiber than oyster mushroom - oyster mushroom has 2.3g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and oyster mushroom has 96% less sugar than graham cracker - oyster mushroom has 1.1g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Graham cracker has 102% more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Oyster mushroom has 25.3 times less saturated fat than graham cracker - oyster mushroom has 0.06g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and oyster mushroom are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and oyster mushroom does not contain significant amounts.
Vitamins
Vitamin A
Oyster mushroom and graham crackers contain similar amounts of Vitamin A - oyster mushroom has 2ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin D
Oyster mushroom has more Vitamin D than graham cracker - oyster mushroom has 29iu of Vitamin D per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Graham cracker has more Vitamin E than oyster mushroom - graham cracker has 1.5mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin K
Graham cracker has more Vitamin K than oyster mushroom - graham cracker has 14.3ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.
The B Vitamins
Graham cracker has more thiamin and folate, however, oyster mushroom contains more pantothenic acid. Both graham crackers and oyster mushroom contain significant amounts of riboflavin, niacin and Vitamin B6.
| Graham Crackers | Oyster Mushroom | |
|---|---|---|
| Thiamin | 0.265 MG | 0.125 MG |
| Riboflavin | 0.317 MG | 0.349 MG |
| Niacin | 4.439 MG | 4.956 MG |
| Pantothenic acid | 0.42 MG | 1.294 MG |
| Vitamin B6 | 0.156 MG | 0.11 MG |
| Folate | 91 UG | 38 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 24 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 184% more iron than oyster mushroom - oyster mushroom has 1.3mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Oyster mushroom is an excellent source of potassium and it has 147% more potassium than graham cracker - oyster mushroom has 420mg 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, oyster mushroom has more beta-carotene than graham cracker per 100 grams, however, graham cracker contains more lutein + zeaxanthin than oyster mushroom per 100 grams.
| Graham Crackers | Oyster Mushroom | |
|---|---|---|
| beta-carotene | 1 UG | 29 UG |
| lutein + zeaxanthin | 77 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than oyster mushroom per 100 grams.
| Graham Crackers | Oyster Mushroom | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 0.123 G |
| Total | 4.781 G | 0.123 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 Oyster Mushroom (Mushrooms, oyster, raw) .
Graham Crackers g
()
|
Daily Values (%) |
Oyster Mushroom 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 oyster mushroom or graham crackers contain more calories in 100 grams?Graham cracker is high in calories and oyster mushroom has 90% less calories than graham cracker - oyster mushroom has 33 calories in 100g and graham cracker has 430 calories.
Is oyster mushroom or graham crackers better for protein?
Graham cracker has 100% more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and graham cracker has 6.7g of protein.
Does oyster mushroom or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and oyster mushroom has 90% fewer carbohydrates than graham cracker - oyster mushroom has 6.1g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does oyster mushroom or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 24 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does oyster mushroom or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 180% more iron than oyster mushroom - oyster mushroom has 1.3mg of iron in 100 grams and graham cracker has 3.8mg of iron.
Does oyster mushroom or graham crackers contain more potassium?
Oyster mushroom is a rich source of potassium and it has 150% more potassium than graham cracker - oyster mushroom has 420mg of potassium in 100 grams and graham cracker has 170mg of potassium.