Graham Crackers vs. Vanilla Ice Cream
Nutrition comparison of Graham Crackers and Vanilla Ice Cream
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 ice cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and vanilla ice cream:
- Both vanilla ice cream and graham crackers are high in calcium, calories and sugar.
- Graham cracker has more thiamin, niacin, Vitamin B6 and folate, however, vanilla ice cream contains more Vitamin B12.
- Graham cracker is an excellent source of dietary fiber and iron.
- Vanilla ice cream is a great source of Vitamin A.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Vanilla Ice Cream (Ice creams, vanilla) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both vanilla ice cream and graham crackers are high in calories. Graham cracker has 108% more calories than vanilla ice cream - vanilla ice cream has 207 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is much heavier in carbs, much lighter in fat and similar to vanilla ice cream for protein. Graham crackers has a macronutrient ratio of 6:72:22 and for vanilla ice cream, 7:45:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Vanilla Ice Cream | |
|---|---|---|
| Protein | 6% | 7% |
| Carbohydrates | 72% | 45% |
| Fat | 22% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and vanilla ice cream has 70% less carbohydrates than graham cracker - vanilla ice cream has 23.6g 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 386% more dietary fiber than vanilla ice cream - vanilla ice cream has 0.7g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Both vanilla ice cream and graham crackers are high in sugar. Vanilla ice cream is very similar to vanilla ice cream for sugar - vanilla ice cream has 21.2g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Graham cracker has 91% more protein than vanilla ice cream - vanilla ice cream has 3.5g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Vanilla ice cream is high in saturated fat and graham cracker has 76% less saturated fat than vanilla ice cream - vanilla ice cream has 6.8g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and vanilla ice cream are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and vanilla ice cream does not contain significant amounts.
cholesterol
Graham cracker has less cholesterol than vanilla ice cream - vanilla ice cream has 44mg of cholesterol per 100 grams and graham cracker does not contain significant amounts.
Vitamins
Vitamin C
Vanilla ice cream and graham crackers contain similar amounts of Vitamin C - vanilla ice cream has 0.6mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Vanilla ice cream is a great source of Vitamin A and it has more Vitamin A than graham cracker - vanilla ice cream has 118ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin D
Vanilla ice cream has more Vitamin D than graham cracker - vanilla ice cream has 8iu of Vitamin D per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Vanilla ice cream and graham crackers contain similar amounts of Vitamin E - vanilla ice cream has 0.3mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Vanilla ice cream and graham crackers contain similar amounts of Vitamin K - vanilla ice cream has 0.3ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Graham cracker has more thiamin, niacin, Vitamin B6 and folate, however, vanilla ice cream contains more Vitamin B12. Both graham crackers and vanilla ice cream contain significant amounts of riboflavin and pantothenic acid.
| Graham Crackers | Vanilla Ice Cream | |
|---|---|---|
| Thiamin | 0.265 MG | 0.041 MG |
| Riboflavin | 0.317 MG | 0.24 MG |
| Niacin | 4.439 MG | 0.116 MG |
| Pantothenic acid | 0.42 MG | 0.581 MG |
| Vitamin B6 | 0.156 MG | 0.048 MG |
| Folate | 91 UG | 5 UG |
| Vitamin B12 | ~ | 0.39 UG |
Minerals
calcium
Both vanilla ice cream and graham crackers are high in calcium. Vanilla ice cream has 66% more calcium than graham cracker - vanilla ice cream has 128mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 41 times more iron than vanilla ice cream - vanilla ice cream has 0.09mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Vanilla ice cream and graham crackers contain similar amounts of potassium - vanilla ice cream has 199mg 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, both graham crackers and vanilla ice cream contain small amounts of beta-carotene.
| Graham Crackers | Vanilla Ice Cream | |
|---|---|---|
| beta-carotene | 1 UG | 19 UG |
| lutein + zeaxanthin | 77 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than vanilla ice cream per 100 grams.
| Graham Crackers | Vanilla Ice Cream | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.175 G |
| EPA | ~ | 0.003 G |
| Total | 0.622 G | 0.178 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than vanilla ice cream per 100 grams.
| Graham Crackers | Vanilla Ice Cream | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 0.275 G |
| Total | 4.781 G | 0.275 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 Ice Cream (Ice creams, vanilla) .
Graham Crackers g
()
|
Daily Values (%) |
Vanilla Ice Cream 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 % |
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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 % |
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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 % |
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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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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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 vanilla ice cream or graham crackers contain more calories in 100 grams?Both vanilla ice cream and graham crackers are high in calories. Graham cracker has 110% more calories than vanilla ice cream - vanilla ice cream has 207 calories in 100g and graham cracker has 430 calories.
Does vanilla ice cream or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and vanilla ice cream has 70% fewer carbohydrates than graham cracker - vanilla ice cream has 23.6g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does vanilla ice cream or graham crackers contain more calcium?
Both vanilla ice cream and graham crackers are high in calcium. Vanilla ice cream has 70% more calcium than graham cracker - vanilla ice cream has 128mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does vanilla ice cream or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 41 times more iron than vanilla ice cream - vanilla ice cream has 0.09mg of iron in 100 grams and graham cracker has 3.8mg of iron.