Graham Crackers vs. Whole Wheat Bread
Nutrition comparison of Graham Crackers and Whole Wheat Bread
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
whole wheat bread
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and whole wheat bread:
- Both whole wheat bread and graham crackers are high in calcium, calories, carbohydrates, dietary fiber and iron.
- Graham cracker has more riboflavin.
- Whole wheat bread is a great source of potassium.
- Whole wheat bread is an excellent source of protein.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and graham crackers are high in calories. Graham cracker has 62% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is lighter in protein, heavier in carbs and heavier in fat compared to whole wheat bread per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for whole wheat bread, 20:66:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Whole Wheat Bread | |
|---|---|---|
| Protein | 6% | 20% |
| Carbohydrates | 72% | 66% |
| Fat | 22% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and graham crackers are high in carbohydrates. Graham cracker has 79% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both whole wheat bread and graham crackers are high in dietary fiber. Whole wheat bread has 118% more dietary fiber than graham cracker - whole wheat bread has 7.4g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and whole wheat bread has 74% less sugar than graham cracker - whole wheat bread has 6.4g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 100% more protein than graham cracker - whole wheat bread has 13.4g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Whole wheat bread and graham crackers contain similar amounts of saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and whole wheat bread are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and graham crackers contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Graham crackers and whole wheat bread contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and graham crackers contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Whole wheat bread and graham crackers contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Graham cracker has more riboflavin. Both graham crackers and whole wheat bread contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Graham Crackers | Whole Wheat Bread | |
|---|---|---|
| Thiamin | 0.265 MG | 0.279 MG |
| Riboflavin | 0.317 MG | 0.131 MG |
| Niacin | 4.439 MG | 4.042 MG |
| Pantothenic acid | 0.42 MG | 0.336 MG |
| Vitamin B6 | 0.156 MG | 0.263 MG |
| Folate | 91 UG | 75 UG |
Minerals
calcium
Both whole wheat bread and graham crackers are high in calcium. Whole wheat bread has 34% more calcium than graham cracker - whole wheat bread has 103mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both whole wheat bread and graham crackers are high in iron. Graham cracker has 51% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 35% more potassium than graham cracker - whole wheat bread has 230mg 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 whole wheat bread contain significant amounts of lutein + zeaxanthin.
| Graham Crackers | Whole Wheat Bread | |
|---|---|---|
| beta-carotene | 1 UG | 1 UG |
| lutein + zeaxanthin | 77 UG | 94 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than whole wheat bread per 100 grams.
| Graham Crackers | Whole Wheat Bread | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.205 G |
| Total | 0.622 G | 0.205 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than whole wheat bread per 100 grams.
| Graham Crackers | Whole Wheat Bread | |
|---|---|---|
| other omega 6 | 0.034 G | 0.002 G |
| linoleic acid | 4.757 G | 1.667 G |
| Total | 4.791 G | 1.669 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 Whole Wheat Bread .
Note: The specific food items compared are: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) .
Graham Crackers g
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Daily Values (%) |
Whole Wheat Bread g
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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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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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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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat bread or graham crackers contain more calories in 100 grams?Both whole wheat bread and graham crackers are high in calories. Graham cracker has 60% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and graham cracker has 430 calories.
Does whole wheat bread or graham crackers have more carbohydrates?
By weight, both whole wheat bread and graham crackers are high in carbohydrates. graham cracker has 80% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does whole wheat bread or graham crackers contain more calcium?
Both whole wheat bread and graham crackers are high in calcium. Whole wheat bread has 30% more calcium than graham cracker - whole wheat bread has 103mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does whole wheat bread or graham crackers contain more iron?
Both whole wheat bread and graham crackers are high in iron. Graham cracker has 50% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and graham cracker has 3.8mg of iron.