Graham Crackers vs. Peanut Butter
Nutrition comparison of Graham Crackers and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and peanut butter:
- Both peanut butter and graham crackers are high in calcium, calories and dietary fiber.
- Graham cracker has more thiamin and riboflavin, however, peanut butter contains more niacin, pantothenic acid and Vitamin B6.
- Graham cracker is an excellent source of iron.
- Peanut butter is an excellent source of potassium and protein.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both peanut butter and graham crackers are high in calories. Peanut butter has 37% more calories than graham cracker - peanut butter has 589 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is lighter in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Peanut Butter | |
|---|---|---|
| Protein | 6% | 15% |
| Carbohydrates | 72% | 14% |
| Fat | 22% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and peanut butter has 72% less carbohydrates than graham cracker - peanut butter has 21.6g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both peanut butter and graham crackers are high in dietary fiber. Peanut butter has 135% more dietary fiber than graham cracker - peanut butter has 8g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and peanut butter has 66% less sugar than graham cracker - peanut butter has 8.4g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 260% more protein than graham cracker - peanut butter has 24.1g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and graham cracker has 79% less saturated fat than peanut butter - peanut butter has 7.6g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and peanut butter are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin A
Graham crackers and peanut butter contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has 317% more Vitamin E than graham cracker - peanut butter has 6.3mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Peanut butter and graham crackers contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Graham cracker has more thiamin and riboflavin, however, peanut butter contains more niacin, pantothenic acid and Vitamin B6. Both graham crackers and peanut butter contain significant amounts of folate.
| Graham Crackers | Peanut Butter | |
|---|---|---|
| Thiamin | 0.265 MG | 0.106 MG |
| Riboflavin | 0.317 MG | 0.111 MG |
| Niacin | 4.439 MG | 13.696 MG |
| Pantothenic acid | 0.42 MG | 1.118 MG |
| Vitamin B6 | 0.156 MG | 0.418 MG |
| Folate | 91 UG | 92 UG |
Minerals
calcium
Both peanut butter and graham crackers are high in calcium. Graham cracker has 71% more calcium than peanut butter - peanut butter has 45mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 99% more iron than peanut butter - peanut butter has 1.9mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Peanut butter is an excellent source of potassium and it has 338% more potassium than graham cracker - peanut butter has 745mg of potassium per 100 grams and graham cracker has 170mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Graham Crackers | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.078 G |
| Total | 0.622 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than graham cracker per 100 grams.
| Graham Crackers | Peanut Butter | |
|---|---|---|
| other omega 6 | 0.034 G | 0.64 G |
| linoleic acid | 4.757 G | 13.854 G |
| Total | 4.791 G | 14.494 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 Peanut Butter (Peanut butter, chunk style, with salt) .
Graham Crackers g
()
|
Daily Values (%) |
Peanut Butter 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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
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 % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 peanut butter or graham crackers contain more calories in 100 grams?Both peanut butter and graham crackers are high in calories. Peanut butter has 40% more calories than graham cracker - peanut butter has 589 calories in 100g and graham cracker has 430 calories.
Does peanut butter or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and peanut butter has 70% fewer carbohydrates than graham cracker - peanut butter has 21.6g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does peanut butter or graham crackers contain more calcium?
Both peanut butter and graham crackers are high in calcium. Graham cracker has 70% more calcium than peanut butter - peanut butter has 45mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does peanut butter or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 100% more iron than peanut butter - peanut butter has 1.9mg of iron in 100 grams and graham cracker has 3.8mg of iron.
Does peanut butter or graham crackers contain more potassium?
Peanut butter is a rich source of potassium and it has 340% more potassium than graham cracker - peanut butter has 745mg of potassium in 100 grams and graham cracker has 170mg of potassium.