Graham Crackers vs. Sprouted Peas
Nutrition comparison of Graham Crackers and Sprouted 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
sprouted peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and sprouted peas:
- Both sprouted peas and graham crackers are high in calories and iron.
- Graham cracker has more riboflavin, however, sprouted pea contains more pantothenic acid.
- Graham cracker is an excellent source of calcium and dietary fiber.
- Sprouted pea has 12.1 times less saturated fat than graham cracker.
- Sprouted pea has signficantly more Vitamin C than graham cracker.
- Sprouted pea is a great source of protein.
- Sprouted pea is an excellent source of potassium.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Sprouted Peas (Peas, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sprouted peas and graham crackers are high in calories. Graham cracker has 247% more calories than sprouted pea - sprouted pea has 124 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 sprouted peas for carbs. Graham crackers has a macronutrient ratio of 6:72:22 and for sprouted peas, 24:72:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Sprouted Peas | |
|---|---|---|
| Protein | 6% | 24% |
| Carbohydrates | 72% | 72% |
| Fat | 22% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and sprouted pea has 65% less carbohydrates than graham cracker - sprouted pea has 27.1g 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 more dietary fiber than sprouted pea - graham cracker has 3.4g of dietary fiber per 100 grams and sprouted pea does not contain significant amounts.
sugar
Graham cracker is high in sugar and sprouted pea has less sugar than graham cracker - graham cracker has 24.9g of sugar per 100 grams and sprouted pea does not contain significant amounts.
Protein
protein
Sprouted pea is a great source of protein and it has 32% more protein than graham cracker - sprouted pea has 8.8g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Sprouted pea has 12.1 times less saturated fat than graham cracker - sprouted pea has 0.12g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and sprouted peas are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and sprouted pea does not contain significant amounts.
Vitamins
Vitamin C
Sprouted pea has signficantly more Vitamin C than graham cracker - sprouted pea has 10.4mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Graham crackers and sprouted peas contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and sprouted pea does not contain significant amounts.
Vitamin E
Graham cracker has more Vitamin E than sprouted pea - graham cracker has 1.5mg of Vitamin E per 100 grams and sprouted pea does not contain significant amounts.
Vitamin K
Graham cracker has more Vitamin K than sprouted pea - graham cracker has 14.3ug of Vitamin K per 100 grams and sprouted pea does not contain significant amounts.
The B Vitamins
Graham cracker has more riboflavin, however, sprouted pea contains more pantothenic acid. Both graham crackers and sprouted peas contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Graham Crackers | Sprouted Peas | |
|---|---|---|
| Thiamin | 0.265 MG | 0.225 MG |
| Riboflavin | 0.317 MG | 0.155 MG |
| Niacin | 4.439 MG | 3.088 MG |
| Pantothenic acid | 0.42 MG | 1.029 MG |
| Vitamin B6 | 0.156 MG | 0.265 MG |
| Folate | 91 UG | 144 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 114% more calcium than sprouted pea - sprouted pea has 36mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both sprouted peas and graham crackers are high in iron. Graham cracker has 67% more iron than sprouted pea - sprouted pea has 2.3mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Sprouted pea is an excellent source of potassium and it has 124% more potassium than graham cracker - sprouted pea has 381mg of potassium per 100 grams and graham cracker has 170mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than sprouted pea per 100 grams.
| Graham Crackers | Sprouted Peas | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.061 G |
| Total | 0.622 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than sprouted pea per 100 grams.
| Graham Crackers | Sprouted Peas | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 0.265 G |
| Total | 4.781 G | 0.265 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 Sprouted Peas (Peas, mature seeds, sprouted, raw) .
Graham Crackers g
()
|
Daily Values (%) |
Sprouted Peas 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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
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 % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
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% |
|
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% |
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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% |
|
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 % |
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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 sprouted peas or graham crackers contain more calories in 100 grams?Both sprouted peas and graham crackers are high in calories. Graham cracker has 250% more calories than sprouted pea - sprouted pea has 124 calories in 100g and graham cracker has 430 calories.
Does sprouted peas or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and sprouted pea has 70% fewer carbohydrates than graham cracker - sprouted pea has 27.1g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does sprouted peas or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 110% more calcium than sprouted pea - sprouted pea has 36mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does sprouted peas or graham crackers contain more iron?
Both sprouted peas and graham crackers are high in iron. Graham cracker has 70% more iron than sprouted pea - sprouted pea has 2.3mg of iron in 100 grams and graham cracker has 3.8mg of iron.
Does sprouted peas or graham crackers contain more potassium?
Sprouted pea is a rich source of potassium and it has 120% more potassium than graham cracker - sprouted pea has 381mg of potassium in 100 grams and graham cracker has 170mg of potassium.