Graham Crackers vs. Brown Rice
Nutrition comparison of Graham Crackers and Cooked Brown Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
cooked
brown rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and brown rice:
- Both brown rice and graham crackers are high in calories.
- Brown rice has 5.2 times less saturated fat than graham cracker.
- Graham cracker has more riboflavin and folate.
- Graham cracker is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and graham crackers are high in calories. Graham cracker has 250% more calories than brown rice - brown rice has 123 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 brown rice for protein. Graham crackers has a macronutrient ratio of 6:72:22 and for brown rice, 9:84:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Brown Rice | |
|---|---|---|
| Protein | 6% | 9% |
| Carbohydrates | 72% | 84% |
| Fat | 22% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and brown rice has 67% less carbohydrates than graham cracker - brown rice has 25.6g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Graham cracker is an excellent source of dietary fiber and it has 113% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and brown rice has 99% less sugar than graham cracker - brown rice has 0.24g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Graham cracker has 144% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Brown rice has 5.2 times less saturated fat than graham cracker - brown rice has 0.26g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and brown rice are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin A
Graham crackers and brown rice contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and graham crackers contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Brown rice and graham crackers contain similar amounts of Vitamin K - brown rice 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. Both graham crackers and brown rice contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Graham Crackers | Brown Rice | |
|---|---|---|
| Thiamin | 0.265 MG | 0.178 MG |
| Riboflavin | 0.317 MG | 0.069 MG |
| Niacin | 4.439 MG | 2.561 MG |
| Pantothenic acid | 0.42 MG | 0.38 MG |
| Vitamin B6 | 0.156 MG | 0.123 MG |
| Folate | 91 UG | 9 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 24 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 575% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Graham cracker has 98% more potassium than brown rice - brown rice has 86mg 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 brown rice per 100 grams.
| Graham Crackers | Brown Rice | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.011 G |
| Total | 0.622 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than brown rice per 100 grams.
| Graham Crackers | Brown Rice | |
|---|---|---|
| other omega 6 | 0.034 G | 0.004 G |
| linoleic acid | 4.757 G | 0.355 G |
| Total | 4.791 G | 0.359 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 Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) .
Graham Crackers g
()
|
Daily Values (%) |
Cooked Brown Rice 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 % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 brown rice or graham crackers contain more calories in 100 grams?Both brown rice and graham crackers are high in calories. Graham cracker has 250% more calories than brown rice - brown rice has 123 calories in 100g and graham cracker has 430 calories.
Does brown rice or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and brown rice has 70% fewer carbohydrates than graham cracker - brown rice has 25.6g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does brown rice or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 24 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does brown rice or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 580% more iron than brown rice - brown rice has 0.56mg of iron in 100 grams and graham cracker has 3.8mg of iron.