Graham Crackers vs. Vanilla Extract
Nutrition comparison of Graham Crackers and Vanilla Extract
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
vanilla extract
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and vanilla extract:
- Both vanilla extract and graham crackers are high in calories.
- Graham cracker has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Graham cracker has signficantly more protein than vanilla extract.
- Graham cracker is an excellent source of calcium, dietary fiber and iron.
- Vanilla extract has 162.3 times less saturated fat than graham cracker.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Vanilla Extract (Vanilla extract) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both vanilla extract and graham crackers are high in calories. Graham cracker has 49% more calories than vanilla extract - vanilla extract has 288 calories per 100 grams and graham cracker has 430 calories.
| Graham Crackers | Vanilla Extract | |
|---|---|---|
| Protein | 6% | ~ |
| Carbohydrates | 72% | 17% |
| Fat | 22% | ~ |
| Alcohol | ~ | 83% |
carbohydrates
Graham cracker is high in carbohydrates and vanilla extract has 84% less carbohydrates than graham cracker - vanilla extract has 12.7g 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 more dietary fiber than vanilla extract - graham cracker has 3.4g of dietary fiber per 100 grams and vanilla extract does not contain significant amounts.
sugar
Graham cracker is high in sugar and vanilla extract has 49% less sugar than graham cracker - vanilla extract has 12.7g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Graham cracker has signficantly more protein than vanilla extract - vanilla extract has 0.06g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Vanilla extract has 162.3 times less saturated fat than graham cracker - vanilla extract has 0.01g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and vanilla extract are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and vanilla extract does not contain significant amounts.
Vitamins
Vitamin A
Graham crackers and vanilla extract contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and vanilla extract does not contain significant amounts.
Vitamin E
Graham cracker has more Vitamin E than vanilla extract - graham cracker has 1.5mg of Vitamin E per 100 grams and vanilla extract does not contain significant amounts.
Vitamin K
Graham cracker has more Vitamin K than vanilla extract - graham cracker has 14.3ug of Vitamin K per 100 grams and vanilla extract does not contain significant amounts.
The B Vitamins
Graham cracker has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Graham Crackers | Vanilla Extract | |
|---|---|---|
| Thiamin | 0.265 MG | 0.011 MG |
| Riboflavin | 0.317 MG | 0.095 MG |
| Niacin | 4.439 MG | 0.425 MG |
| Pantothenic acid | 0.42 MG | 0.035 MG |
| Vitamin B6 | 0.156 MG | 0.026 MG |
| Folate | 91 UG | ~ |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 600% more calcium than vanilla extract - vanilla extract has 11mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 30 times more iron than vanilla extract - vanilla extract has 0.12mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Vanilla extract and graham crackers contain similar amounts of potassium - vanilla extract has 148mg 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 vanilla extract per 100 grams.
| Graham Crackers | Vanilla Extract | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.001 G |
| Total | 0.622 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than vanilla extract per 100 grams.
| Graham Crackers | Vanilla Extract | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 0.003 G |
| Total | 4.781 G | 0.003 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 Vanilla Extract (Vanilla extract) .
Graham Crackers g
()
|
Daily Values (%) |
Vanilla Extract 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 % |
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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 % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 vanilla extract or graham crackers contain more calories in 100 grams?Both vanilla extract and graham crackers are high in calories. Graham cracker has 50% more calories than vanilla extract - vanilla extract has 288 calories in 100g and graham cracker has 430 calories.
Does vanilla extract or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and vanilla extract has 80% fewer carbohydrates than graham cracker - vanilla extract has 12.7g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does vanilla extract or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 600% more calcium than vanilla extract - vanilla extract has 11mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does vanilla extract or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 30 times more iron than vanilla extract - vanilla extract has 0.12mg of iron in 100 grams and graham cracker has 3.8mg of iron.