Graham Crackers vs. Tofu
Nutrition comparison of Graham Crackers and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and tofu:
- Both tofu and graham crackers are high in calcium and iron.
- Graham cracker has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- 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 Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Graham cracker is high in calories and tofu has 82% less calories than graham cracker - tofu has 76 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Tofu | |
|---|---|---|
| Protein | 6% | 39% |
| Carbohydrates | 72% | 9% |
| Fat | 22% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and tofu has 98% less carbohydrates than graham cracker - tofu has 1.9g 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 10 times more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and tofu has 98% less sugar than graham cracker - tofu has 0.62g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Tofu and graham crackers contain similar amounts of protein - tofu has 8.1g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Tofu and graham crackers contain similar amounts of saturated fat - tofu has 0.69g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and tofu are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and graham crackers contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Graham crackers and tofu contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Graham cracker has 150 times more Vitamin E than tofu - tofu has 0.01mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Tofu and graham crackers contain similar amounts of Vitamin K - tofu has 2.4ug 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 | Tofu | |
|---|---|---|
| Thiamin | 0.265 MG | 0.081 MG |
| Riboflavin | 0.317 MG | 0.052 MG |
| Niacin | 4.439 MG | 0.195 MG |
| Pantothenic acid | 0.42 MG | 0.068 MG |
| Vitamin B6 | 0.156 MG | 0.047 MG |
| Folate | 91 UG | 15 UG |
Minerals
calcium
Both tofu and graham crackers are high in calcium. Tofu has 355% more calcium than graham cracker - tofu has 350mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both tofu and graham crackers are high in iron. Tofu has 42% more iron than graham cracker - tofu has 5.4mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Graham cracker has 40% more potassium than tofu - tofu has 121mg of potassium per 100 grams and graham cracker has 170mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both graham crackers and tofu contain significant amounts of alpha linoleic acid (ALA).
| Graham Crackers | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.319 G |
| Total | 0.622 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, both graham crackers and tofu contain significant amounts of linoleic acid.
| Graham Crackers | Tofu | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 2.38 G |
| Total | 4.781 G | 2.38 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 Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Graham Crackers g
()
|
Daily Values (%) |
Tofu g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 tofu or graham crackers contain more calories in 100 grams?Graham cracker is high in calories and tofu has 80% less calories than graham cracker - tofu has 76 calories in 100g and graham cracker has 430 calories.
Is tofu or graham crackers better for protein?
Tofu and graham crackers contain similar amounts of protein - tofu has 8.1g of protein per 100 grams and graham cracker has 6.7g of protein.
Does tofu or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and tofu has 100% fewer carbohydrates than graham cracker - tofu has 1.9g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does tofu or graham crackers contain more calcium?
Both tofu and graham crackers are high in calcium. Tofu has 360% more calcium than graham cracker - tofu has 350mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does tofu or graham crackers contain more iron?
Both tofu and graham crackers are high in iron. Tofu has 40% more iron than graham cracker - tofu has 5.4mg of iron in 100 grams and graham cracker has 3.8mg of iron.