Graham Crackers vs. White Rice
Nutrition comparison of Graham Crackers and Cooked White Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
cooked
white rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and white rice:
- Both white rice and graham crackers are high in calories.
- Graham cracker has more riboflavin, niacin and Vitamin B6.
- Graham cracker has signficantly more potassium than white rice.
- Graham cracker is an excellent source of calcium, dietary fiber and iron.
- White rice has 27.6 times less saturated fat than graham cracker.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and graham crackers are high in calories. Graham cracker has 231% more calories than white rice - white rice has 130 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is lighter in carbs, heavier in fat and similar to white rice for protein. Graham crackers has a macronutrient ratio of 6:72:22 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | White Rice | |
|---|---|---|
| Protein | 6% | 8% |
| Carbohydrates | 72% | 91% |
| Fat | 22% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and white rice has 63% less carbohydrates than graham cracker - white rice has 28.6g 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 10 times more dietary fiber than white rice - white rice 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 white rice has less sugar than graham cracker - graham cracker has 24.9g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Graham cracker has 181% more protein than white rice - white rice has 2.4g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
White rice has 27.6 times less saturated fat than graham cracker - white rice has 0.06g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and white rice are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin A
Graham crackers and white rice contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Graham cracker has more Vitamin E than white rice - graham cracker has 1.5mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Graham cracker has more Vitamin K than white rice - graham cracker has 14.3ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Graham cracker has more riboflavin, niacin and Vitamin B6. Both graham crackers and white rice contain significant amounts of thiamin, pantothenic acid and folate.
| Graham Crackers | White Rice | |
|---|---|---|
| Thiamin | 0.265 MG | 0.167 MG |
| Riboflavin | 0.317 MG | 0.016 MG |
| Niacin | 4.439 MG | 1.835 MG |
| Pantothenic acid | 0.42 MG | 0.411 MG |
| Vitamin B6 | 0.156 MG | 0.05 MG |
| Folate | 91 UG | 58 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 24 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 154% more iron than white rice - white rice has 1.5mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Graham cracker has signficantly more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.
| Graham Crackers | White Rice | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.01 G |
| Total | 0.622 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than white rice per 100 grams.
| Graham Crackers | White Rice | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 0.046 G |
| Total | 4.781 G | 0.046 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 White Rice (Rice, white, medium-grain, enriched, cooked) .
Graham Crackers g
()
|
Daily Values (%) |
Cooked White Rice 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 % |
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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 % |
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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 % |
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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 white rice or graham crackers contain more calories in 100 grams?Both white rice and graham crackers are high in calories. Graham cracker has 230% more calories than white rice - white rice has 130 calories in 100g and graham cracker has 430 calories.
Does white rice or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and white rice has 60% fewer carbohydrates than graham cracker - white rice has 28.6g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does white rice or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 24 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does white rice or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 150% more iron than white rice - white rice has 1.5mg of iron in 100 grams and graham cracker has 3.8mg of iron.