Graham Crackers vs. Canned Tuna

Nutrition comparison of Graham Crackers and Canned Tuna


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of graham crackers versus canned tuna (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in graham crackers and canned tuna:

  • Both canned tuna and graham crackers are high in calories.
  • Canned tuna is a great source of potassium.
  • Canned tuna is an excellent source of protein.
  • Graham cracker has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more Vitamin B12.
  • Graham cracker is an excellent source of calcium, dietary fiber and iron.
Detailed nutritional comparison of graham crackers and canned tuna is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) . Have a correction or suggestions? Shoot us an email.


Image of Graham Crackers src
Image of Canned Tuna src

Calories and Carbs

calories

Both canned tuna and graham crackers are high in calories. Graham cracker has 236% more calories than canned tuna - canned tuna has 128 calories per 100 grams and graham cracker has 430 calories.

For macronutrient ratios, graham crackers is much lighter in protein, much heavier in carbs and similar to canned tuna for fat. Graham crackers has a macronutrient ratio of 6:72:22 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Graham Crackers Canned Tuna
Protein 6% 78%
Carbohydrates 72% ~
Fat 22% 22%
Alcohol ~ ~

carbohydrates

Graham cracker is high in carbohydrates and canned tuna has less carbohydrates than graham cracker - graham cracker has 77.7g of total carbs per 100 grams and canned tuna does not contain significant amounts.

dietary fiber

Graham cracker is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - graham cracker has 3.4g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.

sugar

Graham cracker is high in sugar and canned tuna has less sugar than graham cracker - graham cracker has 24.9g of sugar per 100 grams and canned tuna does not contain significant amounts.

Protein

protein

Canned tuna is an excellent source of protein and it has 253% more protein than graham cracker - canned tuna has 23.6g of protein per 100 grams and graham cracker has 6.7g of protein.

Fat

saturated fat

Canned tuna and graham crackers contain similar amounts of saturated fat - canned tuna has 0.79g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.

trans fat

Both graham crackers and canned tuna are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and canned tuna does not contain significant amounts.

cholesterol

Graham cracker has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and graham cracker does not contain significant amounts.

Vitamins

Vitamin A

Canned tuna has more Vitamin A than graham cracker - canned tuna has 6ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.

Vitamin E

Graham cracker has more Vitamin E than canned tuna - graham cracker has 1.5mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.

Vitamin K

Graham cracker has more Vitamin K than canned tuna - graham cracker has 14.3ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.

The B Vitamins

Graham cracker has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more Vitamin B12. Both graham crackers and canned tuna contain significant amounts of niacin and Vitamin B6.

Graham Crackers Canned Tuna
Thiamin 0.265 MG 0.008 MG
Riboflavin 0.317 MG 0.044 MG
Niacin 4.439 MG 5.799 MG
Pantothenic acid 0.42 MG 0.124 MG
Vitamin B6 0.156 MG 0.217 MG
Folate 91 UG 2 UG
Vitamin B12 ~ 1.17 UG

Minerals

calcium

Graham cracker is an excellent source of calcium and it has 450% more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and graham cracker has 77mg of calcium.

iron

Graham cracker is an excellent source of iron and it has 290% more iron than canned tuna - canned tuna has 0.97mg of iron per 100 grams and graham cracker has 3.8mg of iron.

potassium

Canned tuna is a great source of potassium and it has 39% more potassium than graham cracker - canned tuna has 237mg of potassium per 100 grams and graham cracker has 170mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than canned tuna per 100 grams, however, canned tuna contains more dha, epa and dpa than graham cracker per 100 grams.

Graham Crackers Canned Tuna
alpha linoleic acid 0.622 G 0.071 G
DHA ~ 0.629 G
EPA ~ 0.233 G
DPA ~ 0.018 G
Total 0.622 G 0.951 G

omega 6s

Comparing omega-6 fatty acids, graham cracker has more linoleic acid than canned tuna per 100 grams.

Graham Crackers Canned Tuna
other omega 6 0.005 G 0.051 G
linoleic acid 4.757 G 0.055 G
Total 4.762 G 0.106 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 Canned Tuna .

Note: The specific food items compared are: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .

Graham Crackers g

()
Daily Values (%)

Canned Tuna g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does canned tuna or graham crackers contain more calories in 100 grams?
Both canned tuna and graham crackers are high in calories. Graham cracker has 240% more calories than canned tuna - canned tuna has 128 calories in 100g and graham cracker has 430 calories.

Is canned tuna or graham crackers better for protein?
Canned tuna is a fantastic source of protein and it has 250% more protein than graham cracker - canned tuna has 23.6g of protein per 100 grams and graham cracker has 6.7g of protein.

Does graham crackers or canned tuna have more carbohydrates?
By weight, graham cracker is high in carbohydrates and canned tuna has fewer carbohydrates than graham cracker - graham cracker has 77.7g of carbs for 100g and canned tuna has no carbs..

Does canned tuna or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 450% more calcium than canned tuna - canned tuna has 14mg of calcium in 100 grams and graham cracker has 77mg of calcium.

Does canned tuna or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 290% more iron than canned tuna - canned tuna has 0.97mg of iron in 100 grams and graham cracker has 3.8mg of iron.