Graham Crackers vs. Wheat Germ
Nutrition comparison of Graham Crackers and Wheat Germ
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
wheat germ
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and wheat germ:
- Both wheat germ and graham crackers are high in calories, carbohydrates, dietary fiber and iron.
- Graham cracker is an excellent source of calcium.
- Wheat germ has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ is an excellent source of potassium and protein.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Wheat Germ (Wheat germ, crude) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and graham crackers are high in calories. Graham cracker has 19% more calories than wheat germ - wheat germ has 360 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is lighter in protein, heavier in carbs and similar to wheat germ for fat. Graham crackers has a macronutrient ratio of 6:72:22 and for wheat germ, 24:54:23 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Wheat Germ | |
|---|---|---|
| Protein | 6% | 24% |
| Carbohydrates | 72% | 54% |
| Fat | 22% | 23% |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat germ and graham crackers are high in carbohydrates. Graham cracker has 50% more carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both wheat germ and graham crackers are high in dietary fiber. Wheat germ has 288% more dietary fiber than graham cracker - wheat germ has 13.2g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and wheat germ has less sugar than graham cracker - graham cracker has 24.9g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Wheat germ is an excellent source of protein and it has 246% more protein than graham cracker - wheat germ has 23.2g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Wheat germ and graham crackers contain similar amounts of saturated fat - wheat germ has 1.7g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and wheat germ are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin A
Graham crackers and wheat germ contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Graham cracker has more Vitamin E than wheat germ - graham cracker has 1.5mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Graham cracker has more Vitamin K than wheat germ - graham cracker has 14.3ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, pantothenic acid, Vitamin B6 and folate. Both graham crackers and wheat germ contain significant amounts of riboflavin and niacin.
| Graham Crackers | Wheat Germ | |
|---|---|---|
| Thiamin | 0.265 MG | 1.882 MG |
| Riboflavin | 0.317 MG | 0.499 MG |
| Niacin | 4.439 MG | 6.813 MG |
| Pantothenic acid | 0.42 MG | 2.257 MG |
| Vitamin B6 | 0.156 MG | 1.3 MG |
| Folate | 91 UG | 281 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 97% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both wheat germ and graham crackers are high in iron. Wheat germ has 66% more iron than graham cracker - wheat germ has 6.3mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Wheat germ is an excellent source of potassium and it has 425% more potassium than graham cracker - wheat germ has 892mg 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 wheat germ contain significant amounts of alpha linoleic acid (ALA).
| Graham Crackers | Wheat Germ | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.723 G |
| Total | 0.622 G | 0.723 G |
omega 6s
Comparing omega-6 fatty acids, both graham crackers and wheat germ contain significant amounts of linoleic acid.
| Graham Crackers | Wheat Germ | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 5.287 G |
| Total | 4.781 G | 5.287 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 Wheat Germ (Wheat germ, crude) .
Graham Crackers g
()
|
Daily Values (%) |
Wheat Germ 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 % |
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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 % |
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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 % |
|
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 % |
|
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 % |
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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 wheat germ or graham crackers contain more calories in 100 grams?Both wheat germ and graham crackers are high in calories. Graham cracker has 20% more calories than wheat germ - wheat germ has 360 calories in 100g and graham cracker has 430 calories.
Does wheat germ or graham crackers have more carbohydrates?
By weight, both wheat germ and graham crackers are high in carbohydrates. graham cracker has 50% more carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does wheat germ or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 100% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does wheat germ or graham crackers contain more iron?
Both wheat germ and graham crackers are high in iron. Wheat germ has 70% more iron than graham cracker - wheat germ has 6.3mg of iron in 100 grams and graham cracker has 3.8mg of iron.
Does wheat germ or graham crackers contain more potassium?
Wheat germ is a rich source of potassium and it has 430% more potassium than graham cracker - wheat germ has 892mg of potassium in 100 grams and graham cracker has 170mg of potassium.