Graham Crackers vs. Whole Wheat Flour
Nutrition comparison of Graham Crackers and Whole Wheat Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
whole wheat flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and whole wheat flour:
- Both whole wheat flour and graham crackers are high in calories, carbohydrates, dietary fiber and iron.
- Graham cracker is an excellent source of calcium.
- Whole wheat flour has 74% less saturated fat than graham cracker.
- Whole wheat flour has more pantothenic acid, however, graham cracker contains more folate.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of potassium.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and graham crackers are high in calories. Graham cracker has 30% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is lighter in protein, lighter in carbs and heavier in fat compared to whole wheat flour per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for whole wheat flour, 11:84:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Whole Wheat Flour | |
|---|---|---|
| Protein | 6% | 11% |
| Carbohydrates | 72% | 84% |
| Fat | 22% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat flour and graham crackers are high in carbohydrates. Whole wheat flour is very similar to whole wheat flour for carbohydrates - whole wheat flour has 74.5g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both whole wheat flour and graham crackers are high in dietary fiber. Whole wheat flour has 285% more dietary fiber than graham cracker - whole wheat flour has 13.1g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and whole wheat flour has 96% less sugar than graham cracker - whole wheat flour has 1g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 44% more protein than graham cracker - whole wheat flour has 9.6g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Whole wheat flour has 74% less saturated fat than graham cracker - whole wheat flour has 0.43g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and whole wheat flour are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and whole wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Graham crackers and whole wheat flour contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and graham crackers contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Whole wheat flour and graham crackers contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Whole wheat flour has more pantothenic acid, however, graham cracker contains more folate. Both graham crackers and whole wheat flour contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Graham Crackers | Whole Wheat Flour | |
|---|---|---|
| Thiamin | 0.265 MG | 0.297 MG |
| Riboflavin | 0.317 MG | 0.188 MG |
| Niacin | 4.439 MG | 5.347 MG |
| Pantothenic acid | 0.42 MG | 1.011 MG |
| Vitamin B6 | 0.156 MG | 0.191 MG |
| Folate | 91 UG | 28 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 133% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both whole wheat flour and graham crackers are high in iron. Whole wheat flour is very similar to whole wheat flour for iron - whole wheat flour has 3.7mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 132% more potassium than graham cracker - whole wheat flour has 394mg 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 whole wheat flour contain small amounts of beta-carotene.
| Graham Crackers | Whole Wheat Flour | |
|---|---|---|
| beta-carotene | 1 UG | 5 UG |
| lutein + zeaxanthin | 77 UG | 220 UG |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Graham Crackers or Whole Wheat Flour .
Note: The specific food items compared are: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) .
Graham Crackers g
()
|
Daily Values (%) |
Whole Wheat Flour g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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MG % | |
| UG % |
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5% | selenium | 5% |
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UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat flour or graham crackers contain more calories in 100 grams?Both whole wheat flour and graham crackers are high in calories. Graham cracker has 30% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and graham cracker has 430 calories.
Does whole wheat flour or graham crackers have more carbohydrates?
By weight, both whole wheat flour and graham crackers are high in carbohydrates. whole wheat flour is very similar to whole wheat flour for carbohydrates - whole wheat flour has 74.5g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does whole wheat flour or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 130% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does whole wheat flour or graham crackers contain more iron?
Both whole wheat flour and graham crackers are high in iron. Whole wheat flour is very similar to whole wheat flour for iron - whole wheat flour has 3.7mg of iron in 100 grams and graham cracker has 3.8mg of iron.
Does whole wheat flour or graham crackers contain more potassium?
Whole wheat flour is a rich source of potassium and it has 130% more potassium than graham cracker - whole wheat flour has 394mg of potassium in 100 grams and graham cracker has 170mg of potassium.