Graham Crackers vs. Quinoa
Nutrition comparison of Graham Crackers and Cooked Quinoa
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
cooked
quinoa
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and quinoa:
- Both quinoa and graham crackers are high in calories and dietary fiber.
- Graham cracker has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Graham cracker is an excellent source of calcium and iron.
- Quinoa has 6 times less saturated fat than graham cracker.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Quinoa (Quinoa, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and graham crackers are high in calories. Graham cracker has 258% more calories than quinoa - quinoa has 120 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 quinoa for carbs. Graham crackers has a macronutrient ratio of 6:72:22 and for quinoa, 15:71:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Quinoa | |
|---|---|---|
| Protein | 6% | 15% |
| Carbohydrates | 72% | 71% |
| Fat | 22% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and quinoa has 73% less carbohydrates than graham cracker - quinoa has 21.3g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both quinoa and graham crackers are high in dietary fiber. Graham cracker has 21% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and quinoa has 96% less sugar than graham cracker - quinoa has 0.87g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Graham cracker has 52% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Quinoa has 6 times less saturated fat than graham cracker - quinoa has 0.23g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and quinoa are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and quinoa does not contain significant amounts.
Vitamins
Vitamin A
Graham crackers and quinoa contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and graham crackers contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Graham cracker has more Vitamin K than quinoa - graham cracker has 14.3ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Graham cracker has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both graham crackers and quinoa contain significant amounts of Vitamin B6.
| Graham Crackers | Quinoa | |
|---|---|---|
| Thiamin | 0.265 MG | 0.107 MG |
| Riboflavin | 0.317 MG | 0.11 MG |
| Niacin | 4.439 MG | 0.412 MG |
| Pantothenic acid | 0.42 MG | ~ |
| Vitamin B6 | 0.156 MG | 0.123 MG |
| Folate | 91 UG | 42 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 353% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 154% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Quinoa and graham crackers contain similar amounts of potassium - quinoa has 172mg 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, both graham crackers and quinoa contain significant amounts of lutein + zeaxanthin.
| Graham Crackers | Quinoa | |
|---|---|---|
| beta-carotene | 1 UG | 3 UG |
| lutein + zeaxanthin | 77 UG | 53 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than quinoa per 100 grams, however, quinoa contains more dha than graham cracker per 100 grams.
| Graham Crackers | Quinoa | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.085 G |
| DHA | ~ | 0.015 G |
| Total | 0.622 G | 0.1 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than quinoa per 100 grams.
| Graham Crackers | Quinoa | |
|---|---|---|
| other omega 6 | 0.005 G | 0.003 G |
| linoleic acid | 4.757 G | 0.974 G |
| Total | 4.762 G | 0.977 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 Quinoa (Quinoa, cooked) .
Graham Crackers g
()
|
Daily Values (%) |
Cooked Quinoa 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 % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
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 % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
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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% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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% |
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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% |
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UG % | |
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5% | iodine | 5% |
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| MG % |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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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 quinoa or graham crackers contain more calories in 100 grams?Both quinoa and graham crackers are high in calories. Graham cracker has 260% more calories than quinoa - quinoa has 120 calories in 100g and graham cracker has 430 calories.
Does quinoa or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and quinoa has 70% fewer carbohydrates than graham cracker - quinoa has 21.3g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does quinoa or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 350% more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does quinoa or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 150% more iron than quinoa - quinoa has 1.5mg of iron in 100 grams and graham cracker has 3.8mg of iron.