Graham Crackers vs. Spirulina
Nutrition comparison of Graham Crackers and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and spirulina:
- Both spirulina and graham crackers are high in calcium, calories, dietary fiber and iron.
- Spirulina has more beta-carotene than graham cracker, however, graham cracker contains more lutein + zeaxanthin than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Spirulina has signficantly more Vitamin C than graham cracker.
- Spirulina is an excellent source of potassium and protein.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and graham crackers are high in calories. Graham cracker has 48% more calories than spirulina - spirulina has 290 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is much lighter in protein, much heavier in carbs and heavier in fat compared to spirulina per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Spirulina | |
|---|---|---|
| Protein | 6% | 59% |
| Carbohydrates | 72% | 25% |
| Fat | 22% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and spirulina has 69% less carbohydrates than graham cracker - spirulina has 23.9g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both spirulina and graham crackers are high in dietary fiber. Spirulina has a little more dietary fiber (6%) than graham cracker by weight - spirulina has 3.6g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and spirulina has 88% less sugar than graham cracker - spirulina has 3.1g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 759% more protein than graham cracker - spirulina has 57.5g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Graham cracker has 38% less saturated fat than spirulina - spirulina has 2.7g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and spirulina are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and spirulina does not contain significant amounts.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than graham cracker - spirulina has 10.1mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Spirulina has more Vitamin A than graham cracker - spirulina has 29ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Spirulina has 231% more Vitamin E than graham cracker - spirulina has 5mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Spirulina and graham crackers contain similar amounts of Vitamin K - spirulina has 25.5ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both graham crackers and spirulina contain significant amounts of folate.
| Graham Crackers | Spirulina | |
|---|---|---|
| Thiamin | 0.265 MG | 2.38 MG |
| Riboflavin | 0.317 MG | 3.67 MG |
| Niacin | 4.439 MG | 12.82 MG |
| Pantothenic acid | 0.42 MG | 3.48 MG |
| Vitamin B6 | 0.156 MG | 0.364 MG |
| Folate | 91 UG | 94 UG |
Minerals
calcium
Both spirulina and graham crackers are high in calcium. Spirulina has 56% more calcium than graham cracker - spirulina has 120mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both spirulina and graham crackers are high in iron. Spirulina has 654% more iron than graham cracker - spirulina has 28.5mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 702% more potassium than graham cracker - spirulina has 1363mg 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, spirulina has more beta-carotene than graham cracker per 100 grams, however, graham cracker contains more lutein + zeaxanthin than spirulina per 100 grams.
| Graham Crackers | Spirulina | |
|---|---|---|
| beta-carotene | 1 UG | 342 UG |
| lutein + zeaxanthin | 77 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both graham crackers and spirulina contain significant amounts of alpha linoleic acid (ALA).
| Graham Crackers | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.823 G |
| Total | 0.622 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than spirulina per 100 grams.
| Graham Crackers | Spirulina | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 1.254 G |
| Total | 4.781 G | 1.254 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 Spirulina (Seaweed, spirulina, dried) .
Graham Crackers g
()
|
Daily Values (%) |
Spirulina 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 % |
|
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 spirulina or graham crackers contain more calories in 100 grams?Both spirulina and graham crackers are high in calories. Graham cracker has 50% more calories than spirulina - spirulina has 290 calories in 100g and graham cracker has 430 calories.
Is spirulina or graham crackers better for protein?
Spirulina is a fantastic source of protein and it has 760% more protein than graham cracker - spirulina has 57.5g of protein per 100 grams and graham cracker has 6.7g of protein.
Does spirulina or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and spirulina has 70% fewer carbohydrates than graham cracker - spirulina has 23.9g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does spirulina or graham crackers contain more calcium?
Both spirulina and graham crackers are high in calcium. Spirulina has 60% more calcium than graham cracker - spirulina has 120mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does spirulina or graham crackers contain more iron?
Both spirulina and graham crackers are high in iron. Spirulina has 650% more iron than graham cracker - spirulina has 28.5mg of iron in 100 grams and graham cracker has 3.8mg of iron.
Does spirulina or graham crackers contain more potassium?
Spirulina is a rich source of potassium and it has 700% more potassium than graham cracker - spirulina has 1363mg of potassium in 100 grams and graham cracker has 170mg of potassium.