Graham Crackers vs. Red Bell Pepper
Nutrition comparison of Graham Crackers and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and red bell pepper:
- Both red bell pepper and graham crackers are high in dietary fiber.
- Graham cracker has more thiamin, riboflavin and niacin.
- Graham cracker has signficantly more protein than red bell pepper.
- Graham cracker is an excellent source of calcium and iron.
- Red bell pepper has 26.6 times less saturated fat than graham cracker.
- Red bell pepper is a great source of potassium.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Graham cracker is high in calories and red bell pepper has 94% less calories than graham cracker - red bell pepper has 26 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is lighter in protein, lighter in carbs and heavier in fat compared to red bell pepper per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for red bell pepper, 13:78:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Red Bell Pepper | |
|---|---|---|
| Protein | 6% | 13% |
| Carbohydrates | 72% | 78% |
| Fat | 22% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and red bell pepper has 92% less carbohydrates than graham cracker - red bell pepper has 6g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both red bell pepper and graham crackers are high in dietary fiber. Graham cracker has 62% more dietary fiber than red bell pepper - red bell pepper has 2.1g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and red bell pepper has 83% less sugar than graham cracker - red bell pepper has 4.2g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Graham cracker has signficantly more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Red bell pepper has 26.6 times less saturated fat than graham cracker - red bell pepper has 0.06g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and red bell pepper are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and red bell pepper does not contain significant amounts.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has more Vitamin C than graham cracker - red bell pepper has 127.7mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has more Vitamin A than graham cracker - red bell pepper has 157ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Red bell pepper and graham crackers contain similar amounts of Vitamin E - red bell pepper has 1.6mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Red bell pepper and graham crackers contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Graham cracker has more thiamin, riboflavin and niacin. Both graham crackers and red bell pepper contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Graham Crackers | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.265 MG | 0.054 MG |
| Riboflavin | 0.317 MG | 0.085 MG |
| Niacin | 4.439 MG | 0.979 MG |
| Pantothenic acid | 0.42 MG | 0.317 MG |
| Vitamin B6 | 0.156 MG | 0.291 MG |
| Folate | 91 UG | 46 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 1000% more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 779% more iron than red bell pepper - red bell pepper has 0.43mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Red bell pepper is a great source of potassium and it has 24% more potassium than graham cracker - red bell pepper has 211mg 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 red bell pepper contain significant amounts of lutein + zeaxanthin.
| Graham Crackers | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 1 UG | 1624 UG |
| lutein + zeaxanthin | 77 UG | 51 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than red bell pepper per 100 grams.
| Graham Crackers | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.056 G |
| Total | 0.622 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than red bell pepper per 100 grams.
| Graham Crackers | Red Bell Pepper | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 0.1 G |
| Total | 4.781 G | 0.1 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Graham Crackers or Red Bell Pepper .
Note: The specific food items compared are: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Red Bell Pepper (Peppers, sweet, red, raw) .
Graham Crackers g
()
|
Daily Values (%) |
Red Bell Pepper 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% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does red bell pepper or graham crackers contain more calories in 100 grams?Graham cracker is high in calories and red bell pepper has 90% less calories than graham cracker - red bell pepper has 26 calories in 100g and graham cracker has 430 calories.
Does red bell pepper or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and red bell pepper has 90% fewer carbohydrates than graham cracker - red bell pepper has 6g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does red bell pepper or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 1000% more calcium than red bell pepper - red bell pepper has 7mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does red bell pepper or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 780% more iron than red bell pepper - red bell pepper has 0.43mg of iron in 100 grams and graham cracker has 3.8mg of iron.