Graham Crackers vs. Beets

Nutrition comparison of Graham Crackers and Beets


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

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

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

  • Both beets and graham crackers are high in dietary fiber.
  • Beet has 59.4 times less saturated fat than graham cracker.
  • Beet is an excellent source of potassium.
  • Graham cracker has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
  • Graham cracker is an excellent source of calcium and iron.
Detailed nutritional comparison of graham crackers and beets 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 Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.


Image of Graham Crackers src
Image of Beets src

Calories and Carbs

calories

Graham cracker is high in calories and beet has 90% less calories than graham cracker - beet has 43 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 beets per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Graham Crackers Beets
Protein 6% 14%
Carbohydrates 72% 83%
Fat 22% 3%
Alcohol ~ ~

carbohydrates

Graham cracker is high in carbohydrates and beet has 88% less carbohydrates than graham cracker - beet has 9.6g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.

dietary fiber

Both beets and graham crackers are high in dietary fiber. Graham cracker has 21% more dietary fiber than beet - beet 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 beet has 73% less sugar than graham cracker - beet has 6.8g of sugar per 100 grams and graham cracker has 24.9g of sugar.



Protein

protein

Graham cracker has 316% more protein than beet - beet has 1.6g of protein per 100 grams and graham cracker has 6.7g of protein.

Fat

saturated fat

Beet has 59.4 times less saturated fat than graham cracker - beet has 0.03g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Beet has more Vitamin C than graham cracker - beet has 4.9mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.

Vitamin A

Beets and graham crackers contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.

Vitamin E

Graham cracker has 36 times more Vitamin E than beet - beet has 0.04mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.

Vitamin K

Beets and graham crackers contain similar amounts of Vitamin K - beet 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 thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both graham crackers and beets contain significant amounts of folate.

Graham Crackers Beets
Thiamin 0.265 MG 0.031 MG
Riboflavin 0.317 MG 0.04 MG
Niacin 4.439 MG 0.334 MG
Pantothenic acid 0.42 MG 0.155 MG
Vitamin B6 0.156 MG 0.067 MG
Folate 91 UG 109 UG

Minerals

calcium

Graham cracker is an excellent source of calcium and it has 381% more calcium than beet - beet has 16mg of calcium per 100 grams and graham cracker has 77mg of calcium.

iron

Graham cracker is an excellent source of iron and it has 373% more iron than beet - beet has 0.8mg of iron per 100 grams and graham cracker has 3.8mg of iron.

potassium

Beet is an excellent source of potassium and it has 91% more potassium than graham cracker - beet has 325mg 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 beets contain small amounts of beta-carotene.

Graham Crackers Beets
beta-carotene 1 UG 20 UG
lutein + zeaxanthin 77 UG ~

Omega-3 and Omega-6

omega 3s

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

Graham Crackers Beets
alpha linoleic acid 0.622 G 0.005 G
Total 0.622 G 0.005 G

omega 6s

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

Graham Crackers Beets
other omega 6 0.024 G ~
linoleic acid 4.757 G 0.055 G
Total 4.781 G 0.055 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 Beets (Beets, raw) .

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