Graham Crackers vs. Peas
Nutrition comparison of Graham Crackers and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and peas:
- Both peas and graham crackers are high in dietary fiber.
- Graham cracker has more riboflavin, niacin and pantothenic acid.
- Graham cracker is an excellent source of calcium and iron.
- Pea has 22 times less saturated fat than graham cracker.
- Pea is a great source of potassium.
- Pea is an excellent source of Vitamin C.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Graham cracker is high in calories and pea has 81% less calories than graham cracker - pea has 81 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is lighter in protein, heavier in fat and similar to peas for carbs. Graham crackers has a macronutrient ratio of 6:72:22 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Peas | |
|---|---|---|
| Protein | 6% | 26% |
| Carbohydrates | 72% | 69% |
| Fat | 22% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and pea has 81% less carbohydrates than graham cracker - pea has 14.5g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both peas and graham crackers are high in dietary fiber. Pea has 68% more dietary fiber than graham cracker - pea has 5.7g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and pea has 77% less sugar than graham cracker - pea has 5.7g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Peas and graham crackers contain similar amounts of protein - pea has 5.4g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Pea has 22 times less saturated fat than graham cracker - pea has 0.07g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and peas are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and pea does not contain significant amounts.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has more Vitamin C than graham cracker - pea has 40mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Pea has more Vitamin A than graham cracker - pea has 38ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Peas and graham crackers contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Peas and graham crackers contain similar amounts of Vitamin K - pea has 24.8ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Graham cracker has more riboflavin, niacin and pantothenic acid. Both graham crackers and peas contain significant amounts of thiamin, Vitamin B6 and folate.
| Graham Crackers | Peas | |
|---|---|---|
| Thiamin | 0.265 MG | 0.266 MG |
| Riboflavin | 0.317 MG | 0.132 MG |
| Niacin | 4.439 MG | 2.09 MG |
| Pantothenic acid | 0.42 MG | 0.104 MG |
| Vitamin B6 | 0.156 MG | 0.169 MG |
| Folate | 91 UG | 65 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 208% more calcium than pea - pea has 25mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 157% more iron than pea - pea has 1.5mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Pea is a great source of potassium and it has 44% more potassium than graham cracker - pea has 244mg 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 | Peas | |
|---|---|---|
| beta-carotene | 1 UG | 449 UG |
| lutein + zeaxanthin | 77 UG | 2477 UG |
| alpha-carotene | ~ | 21 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than pea per 100 grams.
| Graham Crackers | Peas | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.035 G |
| Total | 0.622 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than pea per 100 grams.
| Graham Crackers | Peas | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 0.152 G |
| Total | 4.781 G | 0.152 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 Peas (Peas, green, raw) .
Graham Crackers g
()
|
Daily Values (%) |
Peas g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 peas or graham crackers contain more calories in 100 grams?Graham cracker is high in calories and pea has 80% less calories than graham cracker - pea has 81 calories in 100g and graham cracker has 430 calories.
Does peas or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and pea has 80% fewer carbohydrates than graham cracker - pea has 14.5g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does peas or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 210% more calcium than pea - pea has 25mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does peas or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 160% more iron than pea - pea has 1.5mg of iron in 100 grams and graham cracker has 3.8mg of iron.