Food with Nutrition Similar to Graham Crackers


image of graham crackers

Similar to Graham Crackers

A common and nutrient dense baked good, graham crackers are an excellent source of dietary fiber, calcium and iron. It is also a good source of niacin. One cup of graham crackers contains about 361 calories.

Several foods are nutritionally comparable to graham crackers, including english muffin and baguette.

For vegetarian substitutions, egg noodles and kit kat are most similar to graham crackers. For vegan nutritional substitutes, the most comparable foods to graham crackers include wheat flour, pasta and white rice. Here is the full list of vegan substitutes to graham crackers.

We compared the key nutrients in graham crackers (niacin, dietary fiber, calcium and iron) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
baked goods: English Muffin, Baguette, Whole Wheat Bread
nuts, grains and legumes: Wheat Flour, Egg Noodles, Pasta, White Rice, Brown Rice, , Granola, Sunflower Seeds, Cornmeal
plants and vegetables: Yellow Corn, Peas, Bean Sprouts, Sprouted Peas, Asparagus, Pea Shoots, Radish Sprouts
sweets: Kit Kat
The details of the top 20 foods most nutritionally similar to graham crackers are below.

baked goods


English Muffin

image of english muffin

Similarity: > 95%

English muffin is also high in dietary fiber, calcium and iron. Also, english muffin contains more protein and thiamin than graham crackers.

For 100 grams of graham crackers and english muffin:


Graham Crackers
(3.5 ounces)
English Muffin
(3.5 ounces)
4.4
niacin (MG)
3.4
3.4
dietary fiber (G)
4.6
77
calcium (MG)
178
3.8
iron (MG)
2.9
View More
0.958 | 0.958 | 3.84 Complete Comparison:
English Muffin vs. Graham Crackers


Baguette

image of baguette

Similarity: > 95%

Baguette is high in many of the same nutrients as graham crackers, including dietary fiber, calcium, iron and niacin. Moreover, baguette contains more protein, thiamin, riboflavin and folate than graham crackers.

For 100 grams of graham crackers and baguette:


Graham Crackers
(3.5 ounces)
Baguette
(3.5 ounces)
4.4
niacin (MG)
4.8
3.4
dietary fiber (G)
2.2
77
calcium (MG)
52
3.8
iron (MG)
3.9
View More
0.949 | 0.949 | 4.11 Complete Comparison:
Baguette vs. Graham Crackers


Whole Wheat Bread

image of whole wheat bread

Similarity: > 90%

Whole wheat bread is high in many of the same nutrients as graham crackers, including dietary fiber, calcium, iron and niacin. Also, whole wheat bread contains more protein, potassium and Vitamin B6 than graham crackers.

For 100 grams of graham crackers and whole wheat bread:


Graham Crackers
(3.5 ounces)
Whole Wheat Bread
(3.5 ounces)
4.4
niacin (MG)
4
3.4
dietary fiber (G)
7.4
77
calcium (MG)
103
3.8
iron (MG)
2.5
View More
0.905 | 0.905 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Graham Crackers


nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to graham crackers. Wheat flour, egg noodles, pasta, white rice and brown rice are all high in niacin, dietary fiber, calcium and or iron.

Wheat Flour

image of wheat flour

Similarity: > 95%

Wheat flour is also high in dietary fiber, iron and niacin. Moreover, wheat flour contains more protein, thiamin, riboflavin and folate than graham crackers.

For 100 grams of graham crackers and wheat flour:


Graham Crackers
(3.5 ounces)
Wheat Flour
(3/4 cup)
4.4
niacin (MG)
7.6
3.4
dietary fiber (G)
2.4
77
calcium (MG)
15
3.8
iron (MG)
4.4
View More
0.956 | 0.956 | 4.97 Complete Comparison:
Wheat Flour vs. Graham Crackers


Egg Noodles

image of egg noodles

Similarity: > 95%

Egg noodles are also high in and contains some of the same nutrients. Also, egg noodles contains more Vitamin A and Vitamin B12 than graham crackers.

For 100 grams of graham crackers and egg noodles:


Graham Crackers
(3.5 ounces)
Egg Noodles
(5/8 cup)
4.4
niacin (MG)
2.1
3.4
dietary fiber (G)
1.2
77
calcium (MG)
12
3.8
iron (MG)
1.5
View More
0.948 | 0.948 | 2.21 Complete Comparison:
Egg Noodles vs. Graham Crackers


Pasta

image of pasta

Similarity: > 95%

Pasta is also high in dietary fiber, iron and niacin. Moreover, pasta contains more protein, potassium, thiamin, riboflavin and folate than graham crackers.

For 100 grams of graham crackers and pasta:


Graham Crackers
(3.5 ounces)
Pasta
(1 cup)
4.4
niacin (MG)
7.2
3.4
dietary fiber (G)
3.2
77
calcium (MG)
21
3.8
iron (MG)
3.3
View More
0.945 | 0.945 | 5.81 Complete Comparison:
Pasta vs. Graham Crackers


White Rice

image of white rice

Similarity: > 90%

White rice is also high in and contains some of the same nutrients.

For 100 grams of graham crackers and white rice:


Graham Crackers
(3.5 ounces)
White Rice
(1/2 cup)
4.4
niacin (MG)
1.8
3.4
dietary fiber (G)
0.3
77
calcium (MG)
3
3.8
iron (MG)
1.5
View More
0.931 | 0.931 | 1.4 Complete Comparison:
White Rice vs. Graham Crackers


Brown Rice

image of brown rice

Similarity: > 90%

Brown rice is also high in and contains some of the same nutrients.

For 100 grams of graham crackers and brown rice:


Graham Crackers
(3.5 ounces)
Brown Rice
(1/2 cup)
4.4
niacin (MG)
2.6
3.4
dietary fiber (G)
1.6
77
calcium (MG)
3
3.8
iron (MG)
0.56
View More
0.926 | 0.926 | 1.99 Complete Comparison:
Brown Rice vs. Graham Crackers






Similarity: > 90%

is also high in dietary fiber and iron. Moreover, contains more protein, Vitamin A, potassium, thiamin and Vitamin B6 than graham crackers.

For 100 grams of graham crackers and :


Graham Crackers
(3.5 ounces)

(5/8 cup)
4.4
niacin (MG)
3.6
3.4
dietary fiber (G)
7.3
77
calcium (MG)
7
3.8
iron (MG)
2.7
View More
0.915 | 0.915 | 0 Complete Comparison:
vs. Graham Crackers


Granola

image of granola

Similarity: > 90%

Granola is also high in dietary fiber, calcium and iron. Moreover, granola contains more protein, Vitamin C, Vitamin E and potassium than graham crackers.

For 100 grams of graham crackers and granola:


Graham Crackers
(3.5 ounces)
Granola
(7/8 cup)
4.4
niacin (MG)
2.7
3.4
dietary fiber (G)
8.9
77
calcium (MG)
76
3.8
iron (MG)
4
View More
0.913 | 0.913 | 7.62 Complete Comparison:
Granola vs. Graham Crackers


Sunflower Seeds

image of sunflower seeds

Similarity: > 90%

More nutritionally dense than graham crackers, sunflower seeds are high in many of the same nutrients as graham crackers, including dietary fiber, calcium, iron and niacin. Moreover, sunflower seeds contains more protein, Vitamin C, potassium and pantothenic acid than graham crackers.

For 100 grams of graham crackers and sunflower seeds:


Graham Crackers
(3.5 ounces)
Sunflower Seeds
(3/4 cup)
4.4
niacin (MG)
4.2
3.4
dietary fiber (G)
12
77
calcium (MG)
57
3.8
iron (MG)
6.8
View More
0.902 | 0.902 | 8.9 Complete Comparison:
Sunflower Seeds vs. Graham Crackers


Cornmeal

image of cornmeal

Similarity: > 90%

Cornmeal is also high in dietary fiber and iron. Also, cornmeal contains more protein, potassium and Vitamin B6 than graham crackers.

For 100 grams of graham crackers and cornmeal:


Graham Crackers
(3.5 ounces)
Cornmeal
(7/8 cup)
4.4
niacin (MG)
2.5
3.4
dietary fiber (G)
9.4
77
calcium (MG)
6
3.8
iron (MG)
3
View More
0.9 | 0.9 | 4.2 Complete Comparison:
Cornmeal vs. Graham Crackers


plants and vegetables

Several plants and vegetables offer similar nutrients to graham crackers including yellow corn, peas, bean sprouts, sprouted peas and asparagus.

Yellow Corn

image of yellow corn

Similarity: > 90%

Yellow corn is also high in dietary fiber and contains some of the same nutrients. Also, yellow corn contains more Vitamin C, Vitamin A and potassium than graham crackers.

For 100 grams of graham crackers and yellow corn:


Graham Crackers
(3.5 ounces)
Yellow Corn
(about 1 ear)
4.4
niacin (MG)
1.7
3.4
dietary fiber (G)
2.4
77
calcium (MG)
3
3.8
iron (MG)
0.45
View More
0.931 | 0.931 | 1.49 Complete Comparison:
Yellow Corn vs. Graham Crackers


Peas

image of peas

Similarity: > 90%

Peas are also high in dietary fiber and contains some of the same nutrients. Also, peas contains more Vitamin C, Vitamin A and potassium than graham crackers.

For 100 grams of graham crackers and peas:


Graham Crackers
(3.5 ounces)
Peas
(3/4 cup)
4.4
niacin (MG)
2.1
3.4
dietary fiber (G)
5.7
77
calcium (MG)
25
3.8
iron (MG)
1.5
View More
0.923 | 0.923 | 3.03 Complete Comparison:
Peas vs. Graham Crackers


Bean Sprouts

image of bean sprouts

Similarity: > 90%

Bean sprouts contain nutrients similar to graham crackers, but in smaller amounts overall. Also, bean sprouts contains more Vitamin C than graham crackers.

For 100 grams of graham crackers and bean sprouts:


Graham Crackers
(3.5 ounces)
Bean Sprouts
(1 cup)
4.4
niacin (MG)
0.75
3.4
dietary fiber (G)
1.8
77
calcium (MG)
13
3.8
iron (MG)
0.91
View More
0.92 | 0.92 | 1.7 Complete Comparison:
Bean Sprouts vs. Graham Crackers


Sprouted Peas

image of sprouted peas

Similarity: > 90%

Sprouted peas are also high in iron and contains some of the same nutrients. Moreover, sprouted peas contains more protein, Vitamin C, potassium, pantothenic acid and Vitamin B6 than graham crackers.

For 100 grams of graham crackers and sprouted peas:


Graham Crackers
(3.5 ounces)
Sprouted Peas
(7/8 cup)
4.4
niacin (MG)
3.1
3.4
dietary fiber (G)
0
77
calcium (MG)
36
3.8
iron (MG)
2.3
View More
0.918 | 0.918 | 2.96 Complete Comparison:
Sprouted Peas vs. Graham Crackers


Asparagus

image of asparagus

Similarity: > 90%

Asparagus are also high in dietary fiber and iron. Also, asparagus contains more Vitamin C and Vitamin A than graham crackers.

For 100 grams of graham crackers and asparagus:


Graham Crackers
(3.5 ounces)
Asparagus
(3/4 cup)
4.4
niacin (MG)
0.98
3.4
dietary fiber (G)
2.1
77
calcium (MG)
24
3.8
iron (MG)
2.1
View More
0.91 | 0.91 | 1.95 Complete Comparison:
Asparagus vs. Graham Crackers


Pea Shoots

image of pea shoots

Similarity: > 90%

Pea shoots are also high in dietary fiber and contains some of the same nutrients. Also, pea shoots contains more Vitamin C and Vitamin A than graham crackers.

For 100 grams of graham crackers and pea shoots:


Graham Crackers
(3.5 ounces)
Pea Shoots
(1 cup)
4.4
niacin (MG)
1
3.4
dietary fiber (G)
2.4
77
calcium (MG)
24
3.8
iron (MG)
1.3
View More
0.907 | 0.907 | 1.22 Complete Comparison:
Pea Shoots vs. Graham Crackers


Radish Sprouts

image of radish sprouts

Similarity: > 90%

Radish sprouts are also high in calcium and contains some of the same nutrients. Also, radish sprouts contains more Vitamin C, Vitamin A and Vitamin B6 than graham crackers.

For 100 grams of graham crackers and radish sprouts:


Graham Crackers
(3.5 ounces)
Radish Sprouts
(2.75 cups)
4.4
niacin (MG)
2.9
3.4
dietary fiber (G)
0
77
calcium (MG)
51
3.8
iron (MG)
0.86
View More
0.896 | 0.896 | 2.22 Complete Comparison:
Radish Sprouts vs. Graham Crackers


sweets


Kit Kat

image of kit kat

Similarity: > 90%

Kit kat is also high in sugar and calcium. Also, kit kat contains more Vitamin A, potassium and Vitamin B12 than graham crackers.

For 100 grams of graham crackers and kit kat:


Graham Crackers
(3.5 ounces)
Kit Kat
(2.5 bars)
4.4
niacin (MG)
0.5
3.4
dietary fiber (G)
1
77
calcium (MG)
125
3.8
iron (MG)
1
View More
0.903 | 0.903 | 2.7 Complete Comparison:
Kit Kat vs. Graham Crackers



Other Nutritional Substitutes