Graham Crackers vs. Green Bean
Nutrition comparison of Graham Crackers and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and green bean:
- Both green bean 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.
- Green bean has 31.6 times less saturated fat than graham cracker.
- Green bean is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Graham cracker is high in calories and green bean has 93% less calories than graham cracker - green bean has 31 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 green bean per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Green Bean | |
|---|---|---|
| Protein | 6% | 20% |
| Carbohydrates | 72% | 76% |
| Fat | 22% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and green bean has 91% less carbohydrates than graham cracker - green bean has 7g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both green bean and graham crackers are high in dietary fiber. Graham cracker has 26% more dietary fiber than green bean - green bean has 2.7g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and green bean has 87% less sugar than graham cracker - green bean has 3.3g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Graham cracker has 266% more protein than green bean - green bean has 1.8g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Green bean has 31.6 times less saturated fat than graham cracker - green bean has 0.05g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and green bean are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and green bean does not contain significant amounts.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has more Vitamin C than graham cracker - green bean has 12.2mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Green bean has more Vitamin A than graham cracker - green bean has 35ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Green bean and graham crackers contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Green bean has 201% more Vitamin K than graham cracker - green bean has 43ug 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 green bean contain significant amounts of pantothenic acid and Vitamin B6.
| Graham Crackers | Green Bean | |
|---|---|---|
| Thiamin | 0.265 MG | 0.082 MG |
| Riboflavin | 0.317 MG | 0.104 MG |
| Niacin | 4.439 MG | 0.734 MG |
| Pantothenic acid | 0.42 MG | 0.225 MG |
| Vitamin B6 | 0.156 MG | 0.141 MG |
| Folate | 91 UG | 33 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 108% more calcium than green bean - green bean has 37mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 267% more iron than green bean - green bean has 1mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Green bean is a great source of potassium and it has 24% more potassium than graham cracker - green bean has 211mg 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 | Green Bean | |
|---|---|---|
| beta-carotene | 1 UG | 379 UG |
| lutein + zeaxanthin | 77 UG | 640 UG |
| alpha-carotene | ~ | 69 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than green bean per 100 grams.
| Graham Crackers | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.069 G |
| Total | 0.622 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than green bean per 100 grams.
| Graham Crackers | Green Bean | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 0.044 G |
| Total | 4.781 G | 0.044 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 Green Bean (Beans, snap, green, raw) .
Graham Crackers g
()
|
Daily Values (%) |
Green Bean 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 % |
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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 % |
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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 % |
|
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 green bean or graham crackers contain more calories in 100 grams?Graham cracker is high in calories and green bean has 90% less calories than graham cracker - green bean has 31 calories in 100g and graham cracker has 430 calories.
Does green bean or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and green bean has 90% fewer carbohydrates than graham cracker - green bean has 7g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does green bean or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 110% more calcium than green bean - green bean has 37mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does green bean or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 270% more iron than green bean - green bean has 1mg of iron in 100 grams and graham cracker has 3.8mg of iron.