How many calories are in one cup of graham crackers?

Graham crackers have 361 calories per cup or 430 calories for every 100 grams. Most of its calories are from carbohydrates and fat.

How much protein is in one cup of graham crackers?

An excellent source of protein, a single cup of Graham Crackers contains 11% of recommended daily values or 5.6 grams of protein. However, the protein in graham crackers is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in graham crackers?

Graham crackers are an excellent source of many nutrients, including carbohydrates, dietary fiber, calcium and iron. It also contains significant amounts of protein, magnesium, potassium, thiamin, riboflavin, niacin and folate.

Does graham crackers contain omega 3 fatty acids?

Graham crackers are a great source of healthy omega-3 fatty acids, containing a total of 0.52 grams for every cup. It contains significant amounts of alpha linoleic acid.

Does graham crackers contain antioxidants?

Graham crackers contain a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin.

Vegan Food with Nutrition Similar to Graham Crackers

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Summary
Similar nuts
Similar plants

Graham Crackers source

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.

For vegan nutritional substitutes, the most comparable foods to graham crackers include wheat flour, pasta and yellow corn.

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:

nuts, grains and legumes: Wheat Flour, Pasta, White Rice, Brown Rice, , Granola, Sunflower Seeds, Cornmeal, Quinoa, Wheat Germ

plants and vegetables: Yellow Corn, Peas, Bean Sprouts, Sprouted Peas, Asparagus, Pea Shoots, Radish Sprouts, Lima Beans, Green Bean, Chili Pepper

The details of the top vegan 20 foods most nutritionally similar to graham crackers are below.

nuts, grains and legumes

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

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

However, graham crackers does contain more calcium, potassium and Vitamin B6 than wheat flour by weight.

Here is a comparison of the rest of nutrients:

430	calories (KCAL)	361
25	sugar (G)	0.31
6.7	protein (G)	12
1.6	saturated fat (G)	0.24
0.06	trans fat (G)	0
1.5	Vitamin E (MG)	0.4
170	potassium (MG)	100
0.27	thiamin (MG)	0.81
0.32	riboflavin (MG)	0.51
0.42	pantothenic acid (MG)	0.44
0.16	Vitamin B6 (MG)	0.04
91	folate (UG)	183

0.956 | 0.956 | 4.97 Complete Comparison:
Wheat Flour vs. Graham Crackers

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

However, graham crackers does contain more Vitamin E and calcium than pasta by weight.

Here is a comparison of the rest of nutrients:

430	calories (KCAL)	371
25	sugar (G)	2.7
6.7	protein (G)	13
1.6	saturated fat (G)	0.28
0.06	trans fat (G)	0
1.5	Vitamin E (MG)	0.11
170	potassium (MG)	223
0.27	thiamin (MG)	0.89
0.32	riboflavin (MG)	0.4
0.42	pantothenic acid (MG)	0.43
0.16	Vitamin B6 (MG)	0.14
91	folate (UG)	237

0.945 | 0.945 | 5.81 Complete Comparison:
Pasta vs. Graham Crackers

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

A higher water content, white rice is less nutritionally dense than graham crackers. Graham crackers does contain more dietary fiber, protein and Vitamin E than white rice by weight.

Here is a comparison of the rest of nutrients:

430	calories (KCAL)	130
25	sugar (G)	0
6.7	protein (G)	2.4
1.6	saturated fat (G)	0.06
0.06	trans fat (G)	0
1.5	Vitamin E (MG)	0
170	potassium (MG)	29
0.27	thiamin (MG)	0.17
0.32	riboflavin (MG)	0.02
0.42	pantothenic acid (MG)	0.41
0.16	Vitamin B6 (MG)	0.05
91	folate (UG)	58

0.931 | 0.931 | 1.4 Complete Comparison:
White Rice vs. Graham Crackers

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

A higher water content, brown rice is less nutritionally dense than graham crackers. Graham crackers does contain more dietary fiber, protein and calcium than brown rice by weight.

Here is a comparison of the rest of nutrients:

430	calories (KCAL)	123
25	sugar (G)	0.24
6.7	protein (G)	2.7
1.6	saturated fat (G)	0.26
0.06	trans fat (G)	0
1.5	Vitamin E (MG)	0.17
170	potassium (MG)	86
0.27	thiamin (MG)	0.18
0.32	riboflavin (MG)	0.07
0.42	pantothenic acid (MG)	0.38
0.16	Vitamin B6 (MG)	0.12
91	folate (UG)	9

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

A higher water content, is less nutritionally dense than graham crackers. Graham crackers does contain more calcium, riboflavin, niacin and folate than by weight.

Here is a comparison of the rest of nutrients:

430	calories (KCAL)	365
25	sugar (G)	0.64
6.7	protein (G)	9.4
1.6	saturated fat (G)	0.67
0.06	trans fat (G)	0
0	Vitamin A (UG)	11
1.5	Vitamin E (MG)	0.49
170	potassium (MG)	287
0.27	thiamin (MG)	0.39
0.32	riboflavin (MG)	0.2
0.42	pantothenic acid (MG)	0.42
0.16	Vitamin B6 (MG)	0.62
91	folate (UG)	19

0.915 | 0.915 | 0 Complete Comparison:
vs. Graham Crackers

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

However, graham crackers does contain more niacin than granola by weight.

Here is a comparison of the rest of nutrients:

430	calories (KCAL)	489
25	sugar (G)	20
6.7	protein (G)	14
1.6	saturated fat (G)	4
0.06	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
1.5	Vitamin E (MG)	11
170	potassium (MG)	539
0.27	thiamin (MG)	0.55
0.32	riboflavin (MG)	0.35
0.42	pantothenic acid (MG)	0.75
0.16	Vitamin B6 (MG)	0.37
91	folate (UG)	84

0.913 | 0.913 | 7.62 Complete Comparison:
Granola vs. Graham Crackers

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

However, graham crackers does contain more Vitamin E than sunflower seeds by weight.

Here is a comparison of the rest of nutrients:

430	calories (KCAL)	619
25	sugar (G)	0
6.7	protein (G)	17
1.6	saturated fat (G)	6
0.06	trans fat (G)	0
0	Vitamin C (MG)	1.4
1.5	Vitamin E (MG)	0
170	potassium (MG)	491
0.27	thiamin (MG)	0.33
0.32	riboflavin (MG)	0.29
0.42	pantothenic acid (MG)	7.1
0.16	Vitamin B6 (MG)	0.81
91	folate (UG)	238

0.902 | 0.902 | 8.9 Complete Comparison:
Sunflower Seeds vs. Graham Crackers

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

However, graham crackers does contain more calcium, riboflavin, niacin and folate than cornmeal by weight.

Here is a comparison of the rest of nutrients:

430	calories (KCAL)	384
25	sugar (G)	1.6
6.7	protein (G)	9.9
1.6	saturated fat (G)	1
0.06	trans fat (G)	0
1.5	Vitamin E (MG)	0.37
170	potassium (MG)	322
0.27	thiamin (MG)	0.3
0.32	riboflavin (MG)	0.09
0.42	pantothenic acid (MG)	0.6
0.16	Vitamin B6 (MG)	0.59
91	folate (UG)	34

0.9 | 0.9 | 4.2 Complete Comparison:
Cornmeal vs. Graham Crackers

Quinoa

Similarity: > 90%

Quinoa is also high in dietary fiber and contains some of the same nutrients.

For 100 grams of graham crackers and quinoa:

Graham Crackers (3.5 ounces)		Quinoa (1/2 cup)
4.4	niacin (MG)	0.41
3.4	dietary fiber (G)	2.8
77	calcium (MG)	17
3.8	iron (MG)	1.5

A higher water content, quinoa is less nutritionally dense than graham crackers. Graham crackers does contain more protein, calcium and iron than quinoa by weight.

Here is a comparison of the rest of nutrients:

430	calories (KCAL)	120
25	sugar (G)	0.87
6.7	protein (G)	4.4
1.6	saturated fat (G)	0.23
0.06	trans fat (G)	0
1.5	Vitamin E (MG)	0.63
170	potassium (MG)	172
0.27	thiamin (MG)	0.11
0.32	riboflavin (MG)	0.11
0.42	pantothenic acid (MG)	0
0.16	Vitamin B6 (MG)	0.12
91	folate (UG)	42

0.895 | 0.895 | 1.98 Complete Comparison:
Quinoa vs. Graham Crackers

Wheat Germ

Similarity: 88%

More nutritionally dense than graham crackers, wheat germ is also high in dietary fiber, iron and niacin. Moreover, wheat germ contains more protein, potassium, thiamin, riboflavin and pantothenic acid than graham crackers.

For 100 grams of graham crackers and wheat germ:

Graham Crackers (3.5 ounces)		Wheat Germ (7/8 cup)
4.4	niacin (MG)	6.8
3.4	dietary fiber (G)	13
77	calcium (MG)	39
3.8	iron (MG)	6.3

However, graham crackers does contain more Vitamin E and calcium than wheat germ by weight.

Here is a comparison of the rest of nutrients:

430	calories (KCAL)	360
25	sugar (G)	0
6.7	protein (G)	23
1.6	saturated fat (G)	1.7
0.06	trans fat (G)	0
1.5	Vitamin E (MG)	0
170	potassium (MG)	892
0.27	thiamin (MG)	1.9
0.32	riboflavin (MG)	0.5
0.42	pantothenic acid (MG)	2.3
0.16	Vitamin B6 (MG)	1.3
91	folate (UG)	281

0.883 | 0.883 | 11.17 Complete Comparison:
Wheat Germ vs. Graham Crackers

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to graham crackers. Yellow corn, peas, bean sprouts, sprouted peas and asparagus are all high in niacin, dietary fiber, calcium and or iron.

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

A higher water content, yellow corn is less nutritionally dense than graham crackers. Graham crackers does contain more protein and Vitamin E than yellow corn by weight.

Here is a comparison of the rest of nutrients:

430	calories (KCAL)	96
25	sugar (G)	4.5
6.7	protein (G)	3.4
1.6	saturated fat (G)	0.2
0.06	trans fat (G)	0
0	Vitamin C (MG)	5.5
0	Vitamin A (UG)	13
1.5	Vitamin E (MG)	0.09
170	potassium (MG)	218
0.27	thiamin (MG)	0.09
0.32	riboflavin (MG)	0.06
0.42	pantothenic acid (MG)	0.79
0.16	Vitamin B6 (MG)	0.14
91	folate (UG)	23

0.931 | 0.931 | 1.49 Complete Comparison:
Yellow Corn vs. Graham Crackers

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

However, graham crackers does contain more calcium and iron than peas by weight.

Here is a comparison of the rest of nutrients:

430	calories (KCAL)	81
25	sugar (G)	5.7
6.7	protein (G)	5.4
1.6	saturated fat (G)	0.07
0.06	trans fat (G)	0
0	Vitamin C (MG)	40
0	Vitamin A (UG)	38
1.5	Vitamin E (MG)	0.13
170	potassium (MG)	244
0.27	thiamin (MG)	0.27
0.32	riboflavin (MG)	0.13
0.42	pantothenic acid (MG)	0.1
0.16	Vitamin B6 (MG)	0.17
91	folate (UG)	65

0.923 | 0.923 | 3.03 Complete Comparison:
Peas vs. Graham Crackers

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

A higher water content, bean sprouts is less nutritionally dense than graham crackers. Graham crackers does contain more dietary fiber and protein than bean sprouts by weight.

Here is a comparison of the rest of nutrients:

430	calories (KCAL)	30
25	sugar (G)	4.1
6.7	protein (G)	3
1.6	saturated fat (G)	0.05
0.06	trans fat (G)	0
0	Vitamin C (MG)	13
0	Vitamin A (UG)	1
1.5	Vitamin E (MG)	0.1
170	potassium (MG)	149
0.27	thiamin (MG)	0.08
0.32	riboflavin (MG)	0.12
0.42	pantothenic acid (MG)	0.38
0.16	Vitamin B6 (MG)	0.09
91	folate (UG)	61

0.92 | 0.92 | 1.7 Complete Comparison:
Bean Sprouts vs. Graham Crackers

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

However, graham crackers does contain more dietary fiber, Vitamin E and calcium than sprouted peas by weight.

Here is a comparison of the rest of nutrients:

430	calories (KCAL)	124
25	sugar (G)	0
6.7	protein (G)	8.8
1.6	saturated fat (G)	0.12
0.06	trans fat (G)	0
0	Vitamin C (MG)	10
1.5	Vitamin E (MG)	0
170	potassium (MG)	381
0.27	thiamin (MG)	0.23
0.32	riboflavin (MG)	0.16
0.42	pantothenic acid (MG)	1
0.16	Vitamin B6 (MG)	0.27
91	folate (UG)	144

0.918 | 0.918 | 2.96 Complete Comparison:
Sprouted Peas vs. Graham Crackers

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

A higher water content, asparagus is less nutritionally dense than graham crackers. Graham crackers does contain more protein and calcium than asparagus by weight.

Here is a comparison of the rest of nutrients:

430	calories (KCAL)	20
25	sugar (G)	1.9
6.7	protein (G)	2.2
1.6	saturated fat (G)	0.04
0.06	trans fat (G)	0
0	Vitamin C (MG)	5.6
0	Vitamin A (UG)	38
1.5	Vitamin E (MG)	1.1
170	potassium (MG)	202
0.27	thiamin (MG)	0.14
0.32	riboflavin (MG)	0.14
0.42	pantothenic acid (MG)	0.27
0.16	Vitamin B6 (MG)	0.09
91	folate (UG)	52

0.91 | 0.91 | 1.95 Complete Comparison:
Asparagus vs. Graham Crackers

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

A higher water content, pea shoots is less nutritionally dense than graham crackers. Graham crackers does contain more protein and Vitamin E than pea shoots by weight.

Here is a comparison of the rest of nutrients:

430	calories (KCAL)	35
25	sugar (G)	3.5
6.7	protein (G)	2.4
1.6	saturated fat (G)	0
0.06	trans fat (G)	0
0	Vitamin C (MG)	25
0	Vitamin A (UG)	12
1.5	Vitamin E (MG)	0
170	potassium (MG)	160
0.27	thiamin (MG)	0.1
0.32	riboflavin (MG)	0.05
0.42	pantothenic acid (MG)	0
0.16	Vitamin B6 (MG)	0.1
91	folate (UG)	62

0.907 | 0.907 | 1.22 Complete Comparison:
Pea Shoots vs. Graham Crackers

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

However, graham crackers does contain more dietary fiber, protein and Vitamin E than radish sprouts by weight.

Here is a comparison of the rest of nutrients:

430	calories (KCAL)	43
25	sugar (G)	0
6.7	protein (G)	3.8
1.6	saturated fat (G)	0.77
0.06	trans fat (G)	0
0	Vitamin C (MG)	29
0	Vitamin A (UG)	20
1.5	Vitamin E (MG)	0
170	potassium (MG)	86
0.27	thiamin (MG)	0.1
0.32	riboflavin (MG)	0.1
0.42	pantothenic acid (MG)	0.73
0.16	Vitamin B6 (MG)	0.29
91	folate (UG)	95

0.896 | 0.896 | 2.22 Complete Comparison:
Radish Sprouts vs. Graham Crackers

Lima Beans

Similarity: > 90%

Lima beans are also high in dietary fiber and iron. Also, lima beans contains more Vitamin C, Vitamin A and potassium than graham crackers.

For 100 grams of graham crackers and lima beans:

Graham Crackers (3.5 ounces)		Lima Beans (5/8 cup)
4.4	niacin (MG)	1.5
3.4	dietary fiber (G)	4.9
77	calcium (MG)	34
3.8	iron (MG)	3.1

However, graham crackers does contain more calcium, riboflavin and niacin than lima beans by weight.

Here is a comparison of the rest of nutrients:

430	calories (KCAL)	113
25	sugar (G)	1.5
6.7	protein (G)	6.8
1.6	saturated fat (G)	0.2
0.06	trans fat (G)	0
0	Vitamin C (MG)	23
0	Vitamin A (UG)	10
1.5	Vitamin E (MG)	0.32
170	potassium (MG)	467
0.27	thiamin (MG)	0.22
0.32	riboflavin (MG)	0.1
0.42	pantothenic acid (MG)	0.25
0.16	Vitamin B6 (MG)	0.2
91	folate (UG)	34

0.896 | 0.896 | 3.18 Complete Comparison:
Lima Beans vs. Graham Crackers

Green Bean

Similarity: > 90%

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

For 100 grams of graham crackers and green bean:

Graham Crackers (3.5 ounces)		Green Bean (1 cup)
4.4	niacin (MG)	0.73
3.4	dietary fiber (G)	2.7
77	calcium (MG)	37
3.8	iron (MG)	1

A higher water content, green bean is less nutritionally dense than graham crackers. Graham crackers does contain more protein and calcium than green bean by weight.

Here is a comparison of the rest of nutrients:

430	calories (KCAL)	31
25	sugar (G)	3.3
6.7	protein (G)	1.8
1.6	saturated fat (G)	0.05
0.06	trans fat (G)	0
0	Vitamin C (MG)	12
0	Vitamin A (UG)	35
1.5	Vitamin E (MG)	0.41
170	potassium (MG)	211
0.27	thiamin (MG)	0.08
0.32	riboflavin (MG)	0.1
0.42	pantothenic acid (MG)	0.23
0.16	Vitamin B6 (MG)	0.14
91	folate (UG)	33

0.896 | 0.896 | 1.85 Complete Comparison:
Green Bean vs. Graham Crackers

Chili Pepper

Similarity: 88%

Chili pepper contains nutrients similar to graham crackers, but in smaller amounts overall. Moreover, chili pepper contains more Vitamin C, Vitamin A, potassium and Vitamin B6 than graham crackers.

For 100 grams of graham crackers and chili pepper:

Graham Crackers (3.5 ounces)		Chili Pepper (2.25 peppers)
4.4	niacin (MG)	0.95
3.4	dietary fiber (G)	1.5
77	calcium (MG)	18
3.8	iron (MG)	1.2

However, graham crackers does contain more dietary fiber and protein than chili pepper by weight.

Here is a comparison of the rest of nutrients:

430	calories (KCAL)	40
25	sugar (G)	5.1
6.7	protein (G)	2
1.6	saturated fat (G)	0.02
0.06	trans fat (G)	0
0	Vitamin C (MG)	243
0	Vitamin A (UG)	59
1.5	Vitamin E (MG)	0.69
170	potassium (MG)	340
0.27	thiamin (MG)	0.09
0.32	riboflavin (MG)	0.09
0.42	pantothenic acid (MG)	0.06
0.16	Vitamin B6 (MG)	0.28
91	folate (UG)	23

0.883 | 0.883 | 2.52 Complete Comparison:
Chili Pepper vs. Graham Crackers

Other Nutritional Substitutes

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