Graham Crackers vs. Pickles
Nutrition comparison of Graham Crackers and Pickles
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
pickles
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and pickles:
- Both pickles and graham crackers are high in calcium.
- Graham cracker has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Graham cracker has signficantly more protein than pickle.
- Graham cracker is an excellent source of dietary fiber and iron.
- Pickle has 19.6 times less saturated fat than graham cracker.
- Pickle has more beta-carotene than graham cracker, however, graham cracker contains more lutein + zeaxanthin than pickle.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Pickles (Pickles, cucumber, dill or kosher dill) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Graham cracker is high in calories and pickle has 97% less calories than graham cracker - pickle has 12 calories per 100 grams and graham cracker has 430 calories.
| Graham Crackers | Pickles | |
|---|---|---|
| Protein | 6% | 16% |
| Carbohydrates | 72% | 65% |
| Fat | 22% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and pickle has 97% less carbohydrates than graham cracker - pickle has 2.4g 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 pickle - pickle has 1g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and pickle has 96% less sugar than graham cracker - pickle has 1.1g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Graham cracker has signficantly more protein than pickle - pickle has 0.5g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Pickle has 19.6 times less saturated fat than graham cracker - pickle has 0.08g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and pickles are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and pickle does not contain significant amounts.
Vitamins
Vitamin C
Pickle has more Vitamin C than graham cracker - pickle has 2.3mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Pickle has more Vitamin A than graham cracker - pickle has 6ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Graham cracker has 49 times more Vitamin E than pickle - pickle has 0.03mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Pickles and graham crackers contain similar amounts of Vitamin K - pickle has 17.3ug 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, Vitamin B6 and folate. Both graham crackers and pickles contain significant amounts of pantothenic acid.
| Graham Crackers | Pickles | |
|---|---|---|
| Thiamin | 0.265 MG | 0.045 MG |
| Riboflavin | 0.317 MG | 0.057 MG |
| Niacin | 4.439 MG | 0.109 MG |
| Pantothenic acid | 0.42 MG | 0.201 MG |
| Vitamin B6 | 0.156 MG | 0.035 MG |
| Folate | 91 UG | 8 UG |
Minerals
calcium
Both pickles and graham crackers are high in calcium. Graham cracker has 35% more calcium than pickle - pickle has 57mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 13 times more iron than pickle - pickle has 0.26mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Graham cracker has 45% more potassium than pickle - pickle has 117mg 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, pickle has more beta-carotene than graham cracker per 100 grams, however, graham cracker contains more lutein + zeaxanthin than pickle per 100 grams.
| Graham Crackers | Pickles | |
|---|---|---|
| beta-carotene | 1 UG | 53 UG |
| lutein + zeaxanthin | 77 UG | 28 UG |
| alpha-carotene | ~ | 13 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than pickle per 100 grams.
| Graham Crackers | Pickles | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.07 G |
| Total | 0.622 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than pickle per 100 grams.
| Graham Crackers | Pickles | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 0.052 G |
| Total | 4.781 G | 0.052 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 Pickles (Pickles, cucumber, dill or kosher dill) .
Graham Crackers g
()
|
Daily Values (%) |
Pickles g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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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 pickles or graham crackers contain more calories in 100 grams?Graham cracker is high in calories and pickle has 100% less calories than graham cracker - pickle has 12 calories in 100g and graham cracker has 430 calories.
Does pickles or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and pickle has 100% fewer carbohydrates than graham cracker - pickle has 2.4g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does pickles or graham crackers contain more calcium?
Both pickles and graham crackers are high in calcium. Graham cracker has 40% more calcium than pickle - pickle has 57mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does pickles or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 13 times more iron than pickle - pickle has 0.26mg of iron in 100 grams and graham cracker has 3.8mg of iron.