Graham Crackers vs. Kit Kat
Nutrition comparison of Graham Crackers and Kit Kat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
kit kat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and kit kat:
- Both kit kat and graham crackers are high in calcium, calories, carbohydrates and sugar.
- Graham cracker has more thiamin, niacin, Vitamin B6 and folate, however, kit kat contains more Vitamin B12.
- Graham cracker is an excellent source of dietary fiber and iron.
- Kit kat is a great source of potassium.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Kit Kat (Candies, KIT KAT Wafer Bar) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both kit kat and graham crackers are high in calories. Kit kat has 20% more calories than graham cracker - kit kat has 518 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is much heavier in carbs, much lighter in fat and similar to kit kat for protein. Graham crackers has a macronutrient ratio of 6:72:22 and for kit kat, 5:50:45 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Kit Kat | |
|---|---|---|
| Protein | 6% | 5% |
| Carbohydrates | 72% | 50% |
| Fat | 22% | 45% |
| Alcohol | ~ | ~ |
carbohydrates
Both kit kat and graham crackers are high in carbohydrates. Graham cracker has 20% more carbohydrates than kit kat - kit kat has 64.6g 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 240% more dietary fiber than kit kat - kit kat has 1g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Both kit kat and graham crackers are high in sugar. Kit kat has 96% more sugar than graham cracker - kit kat has 48.7g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Kit kat and graham crackers contain similar amounts of protein - kit kat has 6.5g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Kit kat is high in saturated fat and graham cracker has 91% less saturated fat than kit kat - kit kat has 18g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both kit kat and graham crackers are low in trans fat - kit kat has 0.1g of trans fat per 100 grams and graham cracker has 0.06g of trans fat.
cholesterol
Graham cracker has less cholesterol than kit kat - kit kat has 11mg of cholesterol per 100 grams and graham cracker does not contain significant amounts.
Vitamins
Vitamin A
Kit kat has more Vitamin A than graham cracker - kit kat has 24ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Kit kat and graham crackers contain similar amounts of Vitamin E - kit kat has 0.34mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Kit kat and graham crackers contain similar amounts of Vitamin K - kit kat has 5.2ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Graham cracker has more thiamin, niacin, Vitamin B6 and folate, however, kit kat contains more Vitamin B12. Both graham crackers and kit kat contain significant amounts of riboflavin and pantothenic acid.
| Graham Crackers | Kit Kat | |
|---|---|---|
| Thiamin | 0.265 MG | 0.117 MG |
| Riboflavin | 0.317 MG | 0.21 MG |
| Niacin | 4.439 MG | 0.5 MG |
| Pantothenic acid | 0.42 MG | 0.64 MG |
| Vitamin B6 | 0.156 MG | 0.02 MG |
| Folate | 91 UG | 14 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Both kit kat and graham crackers are high in calcium. Kit kat has 62% more calcium than graham cracker - kit kat has 125mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 278% more iron than kit kat - kit kat has 1mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Kit kat is a great source of potassium and it has 36% more potassium than graham cracker - kit kat has 231mg 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 | Kit Kat | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 77 UG | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than kit kat per 100 grams.
| Graham Crackers | Kit Kat | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.075 G |
| Total | 0.622 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than kit kat per 100 grams.
| Graham Crackers | Kit Kat | |
|---|---|---|
| other omega 6 | 0.034 G | 0.15 G |
| linoleic acid | 4.757 G | 0.821 G |
| Total | 4.791 G | 0.971 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 Kit Kat (Candies, KIT KAT Wafer Bar) .
Graham Crackers g
()
|
Daily Values (%) |
Kit Kat 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 % |
|
5% | sodium | 5% |
|
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% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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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 % | |
| MG % |
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5% | magnesium | 5% |
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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% |
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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% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
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 kit kat or graham crackers contain more calories in 100 grams?Both kit kat and graham crackers are high in calories. Kit kat has 20% more calories than graham cracker - kit kat has 518 calories in 100g and graham cracker has 430 calories.
Does kit kat or graham crackers have more carbohydrates?
By weight, both kit kat and graham crackers are high in carbohydrates. graham cracker has 20% more carbohydrates than kit kat - kit kat has 64.6g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does kit kat or graham crackers contain more calcium?
Both kit kat and graham crackers are high in calcium. Kit kat has 60% more calcium than graham cracker - kit kat has 125mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does kit kat or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 280% more iron than kit kat - kit kat has 1mg of iron in 100 grams and graham cracker has 3.8mg of iron.