Graham Crackers vs. Barley

Nutrition comparison of Graham Crackers and Barley


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

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

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

  • Both barley and graham crackers are high in calories, carbohydrates, dietary fiber and iron.
  • Barley has 5.6 times less saturated fat than graham cracker.
  • Barley is a great source of potassium and protein.
  • Graham cracker has more riboflavin and folate.
  • Graham cracker is an excellent source of calcium.
Detailed nutritional comparison of graham crackers and barley 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 Barley (Barley, pearled, raw) . Have a correction or suggestions? Shoot us an email.


Image of Graham Crackers src
Image of Barley src

Calories and Carbs

calories

Both barley and graham crackers are high in calories. Graham cracker has 22% more calories than barley - barley has 352 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 barley per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for barley, 11:86:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Graham Crackers Barley
Protein 6% 11%
Carbohydrates 72% 86%
Fat 22% 3%
Alcohol ~ ~

carbohydrates

Both barley and graham crackers are high in carbohydrates. Barley is very similar to graham cracker for carbohydrates - barley has 77.7g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.

dietary fiber

Both barley and graham crackers are high in dietary fiber. Barley has 359% more dietary fiber than graham cracker - barley has 15.6g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.

sugar

Graham cracker is high in sugar and barley has 97% less sugar than graham cracker - barley has 0.8g of sugar per 100 grams and graham cracker has 24.9g of sugar.

Protein

protein

Barley is a great source of protein and it has 48% more protein than graham cracker - barley has 9.9g of protein per 100 grams and graham cracker has 6.7g of protein.

Fat

saturated fat

Barley has 5.6 times less saturated fat than graham cracker - barley has 0.24g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.

trans fat

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

Vitamins

Vitamin A

Barley and graham crackers contain similar amounts of Vitamin A - barley has 1ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.

Vitamin E

Graham cracker has 74 times more Vitamin E than barley - barley has 0.02mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.

Vitamin K

Barley and graham crackers contain similar amounts of Vitamin K - barley has 2.2ug 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. Both graham crackers and barley contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.

Graham Crackers Barley
Thiamin 0.265 MG 0.191 MG
Riboflavin 0.317 MG 0.114 MG
Niacin 4.439 MG 4.604 MG
Pantothenic acid 0.42 MG 0.282 MG
Vitamin B6 0.156 MG 0.26 MG
Folate 91 UG 23 UG

Minerals

calcium

Graham cracker is an excellent source of calcium and it has 166% more calcium than barley - barley has 29mg of calcium per 100 grams and graham cracker has 77mg of calcium.

iron

Both barley and graham crackers are high in iron. Graham cracker has 51% more iron than barley - barley has 2.5mg of iron per 100 grams and graham cracker has 3.8mg of iron.

potassium

Barley is a great source of potassium and it has 65% more potassium than graham cracker - barley has 280mg 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 barley contain small amounts of beta-carotene.

Graham Crackers Barley
beta-carotene 1 UG 13 UG
lutein + zeaxanthin 77 UG 160 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than barley per 100 grams.

Graham Crackers Barley
alpha linoleic acid 0.622 G 0.055 G
Total 0.622 G 0.055 G

omega 6s

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

Graham Crackers Barley
other omega 6 0.024 G ~
linoleic acid 4.757 G 0.505 G
Total 4.781 G 0.505 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 Barley .

Note: The specific food items compared are: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Barley (Barley, pearled, raw) .

Graham Crackers g

()
Daily Values (%)

Barley 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 barley or graham crackers contain more calories in 100 grams?
Both barley and graham crackers are high in calories. Graham cracker has 20% more calories than barley - barley has 352 calories in 100g and graham cracker has 430 calories.

Does barley or graham crackers have more carbohydrates?
By weight, both barley and graham crackers are high in carbohydrates. barley is very similar to graham cracker for carbohydrates - barley has 77.7g of carbs for 100g and graham cracker has 77.7g of carbohydrates.

Does barley or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 170% more calcium than barley - barley has 29mg of calcium in 100 grams and graham cracker has 77mg of calcium.

Does barley or graham crackers contain more iron?
Both barley and graham crackers are high in iron. Graham cracker has 50% more iron than barley - barley has 2.5mg of iron in 100 grams and graham cracker has 3.8mg of iron.