Graham Crackers vs. Pasta
Nutrition comparison of Graham Crackers and Pasta
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
pasta
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and pasta:
- Both pasta and graham crackers are high in calories, carbohydrates, dietary fiber and iron.
- Graham cracker is an excellent source of calcium.
- Pasta has 4.9 times less saturated fat than graham cracker.
- Pasta has more thiamin and folate.
- Pasta is a great source of potassium.
- Pasta is an excellent source of protein.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Pasta (Pasta, dry, enriched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and graham crackers are high in calories. Graham cracker has 16% more calories than pasta - pasta has 371 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is lighter in protein, lighter in carbs and heavier in fat compared to pasta per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for pasta, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Pasta | |
|---|---|---|
| Protein | 6% | 14% |
| Carbohydrates | 72% | 82% |
| Fat | 22% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Both pasta and graham crackers are high in carbohydrates. Pasta is very similar to pasta for carbohydrates - pasta has 74.7g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both pasta and graham crackers are high in dietary fiber. Pasta is very similar to pasta for dietary fiber - pasta has 3.2g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and pasta has 89% less sugar than graham cracker - pasta has 2.7g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 95% more protein than graham cracker - pasta has 13g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Pasta has 4.9 times less saturated fat than graham cracker - pasta has 0.28g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and pasta are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and pasta does not contain significant amounts.
Vitamins
Vitamin A
Graham crackers and pasta contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Graham cracker has 12 times more Vitamin E than pasta - pasta has 0.11mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Pasta and graham crackers contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Pasta has more thiamin and folate. Both graham crackers and pasta contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Graham Crackers | Pasta | |
|---|---|---|
| Thiamin | 0.265 MG | 0.891 MG |
| Riboflavin | 0.317 MG | 0.4 MG |
| Niacin | 4.439 MG | 7.177 MG |
| Pantothenic acid | 0.42 MG | 0.431 MG |
| Vitamin B6 | 0.156 MG | 0.142 MG |
| Folate | 91 UG | 237 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 267% more calcium than pasta - pasta has 21mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both pasta and graham crackers are high in iron. Graham cracker has 15% more iron than pasta - pasta has 3.3mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Pasta is a great source of potassium and it has 31% more potassium than graham cracker - pasta has 223mg 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 | Pasta | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 77 UG | 18 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than pasta per 100 grams.
| Graham Crackers | Pasta | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.024 G |
| Total | 0.622 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than pasta per 100 grams.
| Graham Crackers | Pasta | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 0.54 G |
| Total | 4.781 G | 0.54 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 Pasta (Pasta, dry, enriched) .
Graham Crackers g
()
|
Daily Values (%) |
Pasta 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 pasta or graham crackers contain more calories in 100 grams?Both pasta and graham crackers are high in calories. Graham cracker has 20% more calories than pasta - pasta has 371 calories in 100g and graham cracker has 430 calories.
Does pasta or graham crackers have more carbohydrates?
By weight, both pasta and graham crackers are high in carbohydrates. pasta is very similar to pasta for carbohydrates - pasta has 74.7g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does pasta or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 270% more calcium than pasta - pasta has 21mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does pasta or graham crackers contain more iron?
Both pasta and graham crackers are high in iron. Graham cracker has 20% more iron than pasta - pasta has 3.3mg of iron in 100 grams and graham cracker has 3.8mg of iron.