Graham Crackers vs. Sunflower Seeds
Nutrition comparison of Graham Crackers and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and sunflower seeds:
- Both sunflower seeds and graham crackers are high in calcium, calories, dietary fiber and iron.
- Sunflower seed has more pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is an excellent source of potassium and protein.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and graham crackers are high in calories. Sunflower seed has 44% more calories than graham cracker - sunflower seed has 619 calories per 100 grams and graham cracker has 430 calories.
| Graham Crackers | Sunflower Seeds | |
|---|---|---|
| Protein | 6% | 10% |
| Carbohydrates | 72% | 12% |
| Fat | 22% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and sunflower seed has 73% less carbohydrates than graham cracker - sunflower seed has 20.6g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both sunflower seeds and graham crackers are high in dietary fiber. Sunflower seed has 238% more dietary fiber than graham cracker - sunflower seed has 11.5g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and sunflower seed has less sugar than graham cracker - graham cracker has 24.9g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has 157% more protein than graham cracker - sunflower seed has 17.2g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and graham cracker has 73% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and sunflower seeds are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than graham cracker - sunflower seed has 1.4mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Graham crackers and sunflower seeds contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Graham cracker has more Vitamin E than sunflower seed - graham cracker has 1.5mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Graham cracker has more Vitamin K than sunflower seed - graham cracker has 14.3ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more pantothenic acid, Vitamin B6 and folate. Both graham crackers and sunflower seeds contain significant amounts of thiamin, riboflavin and niacin.
| Graham Crackers | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.265 MG | 0.325 MG |
| Riboflavin | 0.317 MG | 0.285 MG |
| Niacin | 4.439 MG | 4.198 MG |
| Pantothenic acid | 0.42 MG | 7.056 MG |
| Vitamin B6 | 0.156 MG | 0.805 MG |
| Folate | 91 UG | 238 UG |
Minerals
calcium
Both sunflower seeds and graham crackers are high in calcium. Graham cracker has 35% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both sunflower seeds and graham crackers are high in iron. Sunflower seed has 80% more iron than graham cracker - sunflower seed has 6.8mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 189% more potassium than graham cracker - sunflower seed has 491mg 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 sunflower seed per 100 grams.
| Graham Crackers | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.079 G |
| Total | 0.622 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than graham cracker per 100 grams.
| Graham Crackers | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 37.39 G |
| Total | 4.781 G | 37.39 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 Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Graham Crackers g
()
|
Daily Values (%) |
Sunflower Seeds g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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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% |
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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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MG % | |
| 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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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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| MG % |
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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 sunflower seeds or graham crackers contain more calories in 100 grams?Both sunflower seeds and graham crackers are high in calories. Sunflower seed has 40% more calories than graham cracker - sunflower seed has 619 calories in 100g and graham cracker has 430 calories.
Does sunflower seeds or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and sunflower seed has 70% fewer carbohydrates than graham cracker - sunflower seed has 20.6g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does sunflower seeds or graham crackers contain more calcium?
Both sunflower seeds and graham crackers are high in calcium. Graham cracker has 40% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does sunflower seeds or graham crackers contain more iron?
Both sunflower seeds and graham crackers are high in iron. Sunflower seed has 80% more iron than graham cracker - sunflower seed has 6.8mg of iron in 100 grams and graham cracker has 3.8mg of iron.
Does sunflower seeds or graham crackers contain more potassium?
Sunflower seed is a rich source of potassium and it has 190% more potassium than graham cracker - sunflower seed has 491mg of potassium in 100 grams and graham cracker has 170mg of potassium.