Graham Crackers vs. Pea Shoots
Nutrition comparison of Graham Crackers and Pea Shoots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
pea shoots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and pea shoots:
- Both graham crackers and pea shoots are high in dietary fiber.
- Graham cracker has more thiamin, riboflavin, niacin and pantothenic acid.
- Graham cracker is an excellent source of calcium and iron.
- Pea shoot is an excellent source of Vitamin C.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Pea Shoots (ORGANIC PEA SHOOTS) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Graham cracker is high in calories and pea shoot has 92% less calories than graham cracker - graham cracker has 430 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, graham crackers is lighter in protein, heavier in fat and similar to pea shoots for carbs. Graham crackers has a macronutrient ratio of 6:72:22 and for pea shoots, 23:69:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Pea Shoots | |
|---|---|---|
| Protein | 6% | 23% |
| Carbohydrates | 72% | 69% |
| Fat | 22% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and pea shoot has 91% less carbohydrates than graham cracker - graham cracker has 77.7g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
dietary fiber
Both graham crackers and pea shoots are high in dietary fiber. Graham cracker has 42% more dietary fiber than pea shoot - graham cracker has 3.4g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.
sugar
Graham cracker is high in sugar and pea shoot has 86% less sugar than graham cracker - graham cracker has 24.9g of sugar per 100 grams and pea shoot has 3.5g of sugar.
Protein
protein
Graham cracker has 185% more protein than pea shoot - graham cracker has 6.7g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Pea shoot has less saturated fat than graham cracker - graham cracker has 1.6g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
trans fat
Both graham crackers and pea shoots are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and pea shoot does not contain significant amounts.
Vitamins
Vitamin C
Pea shoot is an excellent source of Vitamin C and it has more Vitamin C than graham cracker - pea shoot has 24.7mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Pea shoot has more Vitamin A than graham cracker - pea shoot has 12ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Graham cracker has more Vitamin E than pea shoot - graham cracker has 1.5mg of Vitamin E per 100 grams and pea shoot does not contain significant amounts.
Vitamin K
Graham cracker has more Vitamin K than pea shoot - graham cracker has 14.3ug of Vitamin K per 100 grams and pea shoot does not contain significant amounts.
The B Vitamins
Graham cracker has more thiamin, riboflavin, niacin and pantothenic acid. Both graham crackers and pea shoots contain significant amounts of Vitamin B6 and folate.
| Graham Crackers | Pea Shoots | |
|---|---|---|
| Thiamin | 0.265 MG | 0.1 MG |
| Riboflavin | 0.317 MG | 0.05 MG |
| Niacin | 4.439 MG | 1 MG |
| Pantothenic acid | 0.42 MG | ~ |
| Vitamin B6 | 0.156 MG | 0.1 MG |
| Folate | 91 UG | 62 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 221% more calcium than pea shoot - graham cracker has 77mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 198% more iron than pea shoot - graham cracker has 3.8mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Graham crackers and pea shoots contain similar amounts of potassium - graham cracker has 170mg of potassium per 100 grams and pea shoot has 160mg of potassium.
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 Pea Shoots (ORGANIC PEA SHOOTS) .
Graham Crackers g
()
|
Daily Values (%) |
Pea Shoots 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 % |
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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 % |
|
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 % |
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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 graham crackers or pea shoots contain more calories in 100 grams?Graham cracker is high in calories and pea shoot has 90% less calories than graham cracker - graham cracker has 430 calories in 100g and pea shoot has 35 calories.
Does graham crackers or pea shoots have more carbohydrates?
By weight, graham cracker is high in carbohydrates and pea shoot has 90% fewer carbohydrates than graham cracker - graham cracker has 77.7g of carbs for 100g and pea shoot has 7.1g of carbohydrates.
Does graham crackers or pea shoots contain more calcium?
Graham cracker is a rich source of calcium and it has 220% more calcium than pea shoot - graham cracker has 77mg of calcium in 100 grams and pea shoot has 24mg of calcium.
Does graham crackers or pea shoots contain more iron?
Graham cracker is an abundant source of iron and it has 200% more iron than pea shoot - graham cracker has 3.8mg of iron in 100 grams and pea shoot has 1.3mg of iron.