Graham Crackers vs. Cornmeal
Nutrition comparison of Graham Crackers and Cornmeal
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
cornmeal
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and cornmeal:
- Both cornmeal and graham crackers are high in calories, carbohydrates, dietary fiber and iron.
- Cornmeal is a great source of protein.
- Cornmeal is an excellent source of potassium.
- Graham cracker has more riboflavin and folate, however, cornmeal contains more Vitamin B6.
- Graham cracker is an excellent source of calcium.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Cornmeal (Cornmeal, yellow (Navajo)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and graham crackers are high in calories. Graham cracker has 12% more calories than cornmeal - cornmeal has 384 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is lighter in protein, lighter in carbs and heavier in fat compared to cornmeal per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for cornmeal, 10:76:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Cornmeal | |
|---|---|---|
| Protein | 6% | 10% |
| Carbohydrates | 72% | 76% |
| Fat | 22% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both cornmeal and graham crackers are high in carbohydrates. Cornmeal is very similar to cornmeal for carbohydrates - cornmeal has 72.9g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both cornmeal and graham crackers are high in dietary fiber. Cornmeal has 176% more dietary fiber than graham cracker - cornmeal has 9.4g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and cornmeal has 94% less sugar than graham cracker - cornmeal has 1.6g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 47% more protein than graham cracker - cornmeal has 9.9g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Cornmeal and graham crackers contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and cornmeal are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and cornmeal does not contain significant amounts.
Vitamins
Vitamin A
Graham crackers and cornmeal contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and graham crackers contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Cornmeal and graham crackers contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Graham cracker has more riboflavin and folate, however, cornmeal contains more Vitamin B6. Both graham crackers and cornmeal contain significant amounts of thiamin, niacin and pantothenic acid.
| Graham Crackers | Cornmeal | |
|---|---|---|
| Thiamin | 0.265 MG | 0.3 MG |
| Riboflavin | 0.317 MG | 0.093 MG |
| Niacin | 4.439 MG | 2.47 MG |
| Pantothenic acid | 0.42 MG | 0.595 MG |
| Vitamin B6 | 0.156 MG | 0.59 MG |
| Folate | 91 UG | 34 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 11 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both cornmeal and graham crackers are high in iron. Graham cracker has 26% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has 89% more potassium than graham cracker - cornmeal has 322mg 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 cornmeal per 100 grams.
| Graham Crackers | Cornmeal | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.06 G |
| Total | 0.622 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than cornmeal per 100 grams.
| Graham Crackers | Cornmeal | |
|---|---|---|
| other omega 6 | 0.034 G | 0.033 G |
| linoleic acid | 4.757 G | 2.292 G |
| Total | 4.791 G | 2.325 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 Cornmeal (Cornmeal, yellow (Navajo)) .
Graham Crackers 28g
(
oz
)
|
Daily Values (%) |
Cornmeal 120g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 122KCAL 6% |
|
5% | calories | 278% |
|
461KCAL 23% | |
| 22G 9% |
|
5% | carbohydrates | 295% |
|
87G 35% | |
| 0.96G 4% |
|
5% | dietary fiber | >999% |
|
11G 45% | |
| 7G | 268% | sugar | 5% | 1.9G | |||
| 3G 5% |
|
5% | total fat | 137% |
|
7.1G 11% | |
| 0.46G 3% |
|
5% | saturated fat | 183% |
|
1.3G 7% | |
| 0.71G | 5% | monounsaturated fat | 266% | 2.6G | |||
| 1.5G | 5% | polyunsaturated fat | 87% | 2.8G | |||
| 0.02G | >999% | trans fat | 5% | ||||
| 146MG 10% |
|
>999% | sodium | 5% |
|
4.8MG 0.3% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
>999% | Vitamin A | 5% |
|
|||
| 22MG 2% |
|
206% | calcium | 5% |
|
7.2MG 1% | |
| 1.1MG 6% |
|
5% | iron | 227% |
|
3.6MG 20% | |
| 11MG 4% |
|
5% | magnesium | >999% |
|
128MG 41% | |
| 48MG 2% |
|
5% | potassium | 704% |
|
386MG 17% | |
| 0.08MG 7% |
|
5% | thiamin (Vit B1) | 350% |
|
0.36MG 33% | |
| 0.09MG 8% |
|
5% | riboflavin (Vit B2) | 22% |
|
0.11MG 10% | |
| 1.3MG 9% |
|
5% | niacin (Vit B3) | 131% |
|
3MG 21% | |
| 0.04MG 3% |
|
5% | Vitamin B6 | >999% |
|
0.71MG 55% | |
| 0.12MG 2% |
|
5% | pantothenic acid (Vit B5) | 491% |
|
0.71MG 14% | |
| 26UG 6% |
|
5% | folate (Vit B9) | 58% |
|
41UG 10% | |
| 0.43MG 3% |
|
5% | Vitamin E | 2% |
|
0.44MG 3% | |
| 4.1UG 5% |
|
>999% | Vitamin K | 5% |
|
0.24UG 0.3% | |
| 1.9G 4% |
|
5% | protein | 532% |
|
12G 24% | |
| 1.7MG 0.4% |
|
>999% | choline | 5% |
|
||
| 0.05MG 4% |
|
5% | copper | 479% |
|
0.29MG 24% | |
| 0.29MG 16% |
|
5% | manganese | 165% |
|
0.77MG 43% | |
| 52MG 8% |
|
5% | phosphorus | 419% |
|
270MG 39% | |
| 1.8UG 3% |
|
5% | selenium | 300% |
|
7.2UG 13% | |
| 0.27MG 3% |
|
5% | zinc | >999% |
|
3.7MG 47% | |
| 0.96G | 5% | Water | >999% | 12G | |||
| 13G | 5% | Starch | 469% | 74G | |||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, cholesterol. |
|||||||
FAQ
Does cornmeal or graham crackers contain more calories in 100 grams?Both cornmeal and graham crackers are high in calories. Graham cracker has 10% more calories than cornmeal - cornmeal has 384 calories in 100g and graham cracker has 430 calories.
Does cornmeal or graham crackers have more carbohydrates?
By weight, both cornmeal and graham crackers are high in carbohydrates. cornmeal is very similar to cornmeal for carbohydrates - cornmeal has 72.9g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does cornmeal or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 11 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does cornmeal or graham crackers contain more iron?
Both cornmeal and graham crackers are high in iron. Graham cracker has 30% more iron than cornmeal - cornmeal has 3mg of iron in 100 grams and graham cracker has 3.8mg of iron.
Does cornmeal or graham crackers contain more potassium?
Cornmeal is a rich source of potassium and it has 90% more potassium than graham cracker - cornmeal has 322mg of potassium in 100 grams and graham cracker has 170mg of potassium.