Baguette vs. Graham Crackers
Nutrition comparison of Baguette and Graham Crackers
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
baguette
versus
graham crackers
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in baguette and graham crackers:
- Both baguette and graham crackers are high in calcium, calories, carbohydrates, dietary fiber and iron.
- Baguette has 68% less saturated fat than graham cracker.
- Baguette has more thiamin.
- Baguette is a great source of protein.
USDA sources for nutritional information: Baguette (Bread, french or vienna (includes sourdough)) and Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both baguette and graham crackers are high in calories. Graham cracker has 58% more calories than baguette - baguette has 272 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, baguette is heavier in protein, heavier in carbs and lighter in fat compared to graham crackers per calorie. Baguette has a macronutrient ratio of 16:76:8 and for graham crackers, 6:72:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Baguette | Graham Crackers | |
|---|---|---|
| Protein | 16% | 6% |
| Carbohydrates | 76% | 72% |
| Fat | 8% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Both baguette and graham crackers are high in carbohydrates. Graham cracker has 50% more carbohydrates than baguette - baguette has 51.9g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both baguette and graham crackers are high in dietary fiber. Graham cracker has 55% more dietary fiber than baguette - baguette has 2.2g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and baguette has 81% less sugar than graham cracker - baguette has 4.6g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Baguette is a great source of protein and it has 61% more protein than graham cracker - baguette has 10.8g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Baguette has 68% less saturated fat than graham cracker - baguette has 0.53g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both baguette and graham crackers are low in trans fat - baguette has 0.01g of trans fat per 100 grams and graham cracker has 0.06g of trans fat.
Vitamins
Vitamin A
Graham crackers and baguette contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and baguette does not contain significant amounts.
Vitamin E
Baguette and graham crackers contain similar amounts of Vitamin E - baguette has 0.21mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Baguette and graham crackers contain similar amounts of Vitamin K - baguette has 0.7ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Baguette has more thiamin. Both baguette and graham crackers contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Baguette | Graham Crackers | |
|---|---|---|
| Thiamin | 0.71 MG | 0.265 MG |
| Riboflavin | 0.427 MG | 0.317 MG |
| Niacin | 4.817 MG | 4.439 MG |
| Pantothenic acid | 0.455 MG | 0.42 MG |
| Vitamin B6 | 0.107 MG | 0.156 MG |
| Folate | 123 UG | 91 UG |
Minerals
calcium
Both baguette and graham crackers are high in calcium. Graham cracker has 48% more calcium than baguette - baguette has 52mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both baguette and graham crackers are high in iron. Baguette is very similar to graham cracker for iron - baguette has 3.9mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Graham cracker has 45% more potassium than baguette - baguette has 117mg 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 baguette and graham crackers contain significant amounts of lutein + zeaxanthin.
| Baguette | Graham Crackers | |
|---|---|---|
| lutein + zeaxanthin | 45 UG | 77 UG |
| beta-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than baguette per 100 grams.
| Baguette | Graham Crackers | |
|---|---|---|
| alpha linoleic acid | 0.064 G | 0.622 G |
| Total | 0.064 G | 0.622 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than baguette per 100 grams.
| Baguette | Graham Crackers | |
|---|---|---|
| other omega 6 | 0.001 G | 0.024 G |
| linoleic acid | 0.79 G | 4.757 G |
| Total | 0.791 G | 4.781 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: Baguette (Bread, french or vienna (includes sourdough)) and Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) .
Baguette g
()
|
Daily Values (%) |
Graham Crackers g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
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% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does baguette or graham crackers contain more calories in 100 grams?Both baguette and graham crackers are high in calories. Graham cracker has 60% more calories than baguette - baguette has 272 calories in 100g and graham cracker has 430 calories.
Does baguette or graham crackers have more carbohydrates?
By weight, both baguette and graham crackers are high in carbohydrates. graham cracker has 50% more carbohydrates than baguette - baguette has 51.9g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does baguette or graham crackers contain more calcium?
Both baguette and graham crackers are high in calcium. Graham cracker has 50% more calcium than baguette - baguette has 52mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does baguette or graham crackers contain more iron?
Both baguette and graham crackers are high in iron. Baguette is very similar to graham cracker for iron - baguette has 3.9mg of iron in 100 grams and graham cracker has 3.8mg of iron.