Graham Crackers vs. Pine Nut
Nutrition comparison of Graham Crackers and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and pine nut:
- Both pine nut and graham crackers are high in calories, dietary fiber and iron.
- Graham cracker has 67% less saturated fat than pine nut.
- Graham cracker has more folate.
- Graham cracker is an excellent source of calcium.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of potassium and protein.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and graham crackers are high in calories. Pine nut has 57% more calories than graham cracker - pine nut has 673 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is much heavier in carbs, much lighter in fat and similar to pine nut for protein. Graham crackers has a macronutrient ratio of 6:72:22 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Pine Nut | |
|---|---|---|
| Protein | 6% | 8% |
| Carbohydrates | 72% | 7% |
| Fat | 22% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and pine nut has 83% less carbohydrates than graham cracker - pine nut has 13.1g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both pine nut and graham crackers are high in dietary fiber. Pine nut has a little more dietary fiber (9%) than graham cracker by weight - pine nut has 3.7g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and pine nut has 86% less sugar than graham cracker - pine nut has 3.6g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Pine nut is an excellent source of protein and it has 105% more protein than graham cracker - pine nut has 13.7g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Graham cracker has 67% less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and pine nut are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and pine nut does not contain significant amounts.
Vitamins
Vitamin C
Pine nut has more Vitamin C than graham cracker - pine nut has 0.8mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Pine nut and graham crackers contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 518% more Vitamin E than graham cracker - pine nut has 9.3mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Pine nut has 277% more Vitamin K than graham cracker - pine nut has 53.9ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Graham cracker has more folate. Both graham crackers and pine nut contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Graham Crackers | Pine Nut | |
|---|---|---|
| Thiamin | 0.265 MG | 0.364 MG |
| Riboflavin | 0.317 MG | 0.227 MG |
| Niacin | 4.439 MG | 4.387 MG |
| Pantothenic acid | 0.42 MG | 0.313 MG |
| Vitamin B6 | 0.156 MG | 0.094 MG |
| Folate | 91 UG | 34 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 381% more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both pine nut and graham crackers are high in iron. Pine nut has 46% more iron than graham cracker - pine nut has 5.5mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Pine nut is an excellent source of potassium and it has 251% more potassium than graham cracker - pine nut has 597mg 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 pine nut contain small amounts of beta-carotene.
| Graham Crackers | Pine Nut | |
|---|---|---|
| beta-carotene | 1 UG | 17 UG |
| lutein + zeaxanthin | 77 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than pine nut per 100 grams.
| Graham Crackers | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.164 G |
| Total | 0.622 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than graham cracker per 100 grams.
| Graham Crackers | Pine Nut | |
|---|---|---|
| other omega 6 | 0.024 G | 0.052 G |
| linoleic acid | 4.757 G | 33.15 G |
| Total | 4.781 G | 33.202 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 Pine Nut (Nuts, pine nuts, dried) .
Graham Crackers g
()
|
Daily Values (%) |
Pine Nut 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% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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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 % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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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% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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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% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
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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 pine nut or graham crackers contain more calories in 100 grams?Both pine nut and graham crackers are high in calories. Pine nut has 60% more calories than graham cracker - pine nut has 673 calories in 100g and graham cracker has 430 calories.
Does pine nut or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and pine nut has 80% fewer carbohydrates than graham cracker - pine nut has 13.1g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does pine nut or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 380% more calcium than pine nut - pine nut has 16mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does pine nut or graham crackers contain more iron?
Both pine nut and graham crackers are high in iron. Pine nut has 50% more iron than graham cracker - pine nut has 5.5mg of iron in 100 grams and graham cracker has 3.8mg of iron.
Does pine nut or graham crackers contain more potassium?
Pine nut is a rich source of potassium and it has 250% more potassium than graham cracker - pine nut has 597mg of potassium in 100 grams and graham cracker has 170mg of potassium.