Graham Crackers vs. Carrots
Nutrition comparison of Graham Crackers and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and carrots:
- Both carrots and graham crackers are high in dietary fiber.
- Carrot has 50 times less saturated fat than graham cracker.
- Carrot is an excellent source of Vitamin A and potassium.
- Graham cracker has more thiamin, riboflavin, niacin and folate.
- Graham cracker has signficantly more protein than carrot.
- Graham cracker is an excellent source of calcium and iron.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Graham cracker is high in calories and carrot has 90% less calories than graham cracker - carrot has 41 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is lighter in carbs, heavier in fat and similar to carrots for protein. Graham crackers has a macronutrient ratio of 6:72:22 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Carrots | |
|---|---|---|
| Protein | 6% | 9% |
| Carbohydrates | 72% | 87% |
| Fat | 22% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and carrot has 88% less carbohydrates than graham cracker - carrot has 9.6g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both carrots and graham crackers are high in dietary fiber. Graham cracker has 21% more dietary fiber than carrot - carrot has 2.8g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and carrot has 81% less sugar than graham cracker - carrot has 4.7g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Graham cracker has signficantly more protein than carrot - carrot has 0.93g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Carrot has 50 times less saturated fat than graham cracker - carrot has 0.03g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and carrots are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and carrot does not contain significant amounts.
Vitamins
Vitamin C
Carrot has more Vitamin C than graham cracker - carrot has 5.9mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Carrot is an excellent source of Vitamin A and it has more Vitamin A than graham cracker - carrot has 835ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Carrots and graham crackers contain similar amounts of Vitamin E - carrot has 0.66mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Carrots and graham crackers contain similar amounts of Vitamin K - carrot has 13.2ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Graham cracker has more thiamin, riboflavin, niacin and folate. Both graham crackers and carrots contain significant amounts of pantothenic acid and Vitamin B6.
| Graham Crackers | Carrots | |
|---|---|---|
| Thiamin | 0.265 MG | 0.066 MG |
| Riboflavin | 0.317 MG | 0.058 MG |
| Niacin | 4.439 MG | 0.983 MG |
| Pantothenic acid | 0.42 MG | 0.273 MG |
| Vitamin B6 | 0.156 MG | 0.138 MG |
| Folate | 91 UG | 19 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 133% more calcium than carrot - carrot has 33mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 11 times more iron than carrot - carrot has 0.3mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Carrot is an excellent source of potassium and it has 88% more potassium than graham cracker - carrot has 320mg 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,
| Graham Crackers | Carrots | |
|---|---|---|
| beta-carotene | 1 UG | 8285 UG |
| lutein + zeaxanthin | 77 UG | 256 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Graham Crackers | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.002 G |
| Total | 0.622 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than carrot per 100 grams.
| Graham Crackers | Carrots | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 0.1 G |
| Total | 4.781 G | 0.1 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 Carrots (Carrots, raw) .
Graham Crackers g
()
|
Daily Values (%) |
Carrots g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 carrots or graham crackers contain more calories in 100 grams?Graham cracker is high in calories and carrot has 90% less calories than graham cracker - carrot has 41 calories in 100g and graham cracker has 430 calories.
Does carrots or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and carrot has 90% fewer carbohydrates than graham cracker - carrot has 9.6g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does carrots or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 130% more calcium than carrot - carrot has 33mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does carrots or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 11 times more iron than carrot - carrot has 0.3mg of iron in 100 grams and graham cracker has 3.8mg of iron.
Does carrots or graham crackers contain more potassium?
Carrot is a rich source of potassium and it has 90% more potassium than graham cracker - carrot has 320mg of potassium in 100 grams and graham cracker has 170mg of potassium.