Graham Crackers vs. Yellow Corn
Nutrition comparison of Graham Crackers and Cooked Yellow Corn
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
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and yellow corn:
- Both yellow corn and graham crackers are high in dietary fiber.
- Graham cracker has more thiamin, riboflavin, niacin and folate.
- Graham cracker is an excellent source of calcium and iron.
- Yellow corn has 7.2 times less saturated fat than graham cracker.
- Yellow corn is a great source of potassium.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Graham cracker is high in calories and yellow corn has 78% less calories than graham cracker - yellow corn has 96 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 yellow corn per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Yellow Corn | |
|---|---|---|
| Protein | 6% | 12% |
| Carbohydrates | 72% | 76% |
| Fat | 22% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and yellow corn has 73% less carbohydrates than graham cracker - yellow corn has 21g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both yellow corn and graham crackers are high in dietary fiber. Graham cracker has 42% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and yellow corn has 82% less sugar than graham cracker - yellow corn has 4.5g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Graham cracker has 96% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Yellow corn has 7.2 times less saturated fat than graham cracker - yellow corn has 0.2g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and yellow corn are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and yellow corn does not contain significant amounts.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than graham cracker - yellow corn has 5.5mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Yellow corn has more Vitamin A than graham cracker - yellow corn has 13ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Graham cracker has 15 times more Vitamin E than yellow corn - yellow corn has 0.09mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Yellow corn and graham crackers contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Graham cracker has more thiamin, riboflavin, niacin and folate. Both graham crackers and yellow corn contain significant amounts of pantothenic acid and Vitamin B6.
| Graham Crackers | Yellow Corn | |
|---|---|---|
| Thiamin | 0.265 MG | 0.093 MG |
| Riboflavin | 0.317 MG | 0.057 MG |
| Niacin | 4.439 MG | 1.683 MG |
| Pantothenic acid | 0.42 MG | 0.792 MG |
| Vitamin B6 | 0.156 MG | 0.139 MG |
| Folate | 91 UG | 23 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 24 times more calcium than yellow corn - yellow corn 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 740% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Yellow corn is a great source of potassium and it has 28% more potassium than graham cracker - yellow corn has 218mg 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,
| Graham Crackers | Yellow Corn | |
|---|---|---|
| beta-carotene | 1 UG | 66 UG |
| lutein + zeaxanthin | 77 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Graham Crackers | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.018 G |
| Total | 0.622 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than yellow corn per 100 grams.
| Graham Crackers | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 0.586 G |
| Total | 4.781 G | 0.586 G |
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 Yellow Corn .
Note: The specific food items compared are: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Graham Crackers g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| 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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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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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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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does yellow corn or graham crackers contain more calories in 100 grams?Graham cracker is high in calories and yellow corn has 80% less calories than graham cracker - yellow corn has 96 calories in 100g and graham cracker has 430 calories.
Does yellow corn or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and yellow corn has 70% fewer carbohydrates than graham cracker - yellow corn has 21g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does yellow corn or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 24 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does yellow corn or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 740% more iron than yellow corn - yellow corn has 0.45mg of iron in 100 grams and graham cracker has 3.8mg of iron.