Graham Crackers vs. Cashews

Nutrition comparison of Graham Crackers and Cashews


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

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

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

  • Both cashews and graham crackers are high in calories, carbohydrates, dietary fiber and iron.
  • Cashew is an excellent source of potassium and protein.
  • Graham cracker has more riboflavin, niacin and folate, however, cashew contains more pantothenic acid and Vitamin B6.
  • Graham cracker is an excellent source of calcium.
Detailed nutritional comparison of graham crackers and cashews 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 Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Graham Crackers src
Image of Cashews src

Calories and Carbs

calories

Both cashews and graham crackers are high in calories. Cashew has 29% more calories than graham cracker - cashew has 553 calories per 100 grams and graham cracker has 430 calories.

For macronutrient ratios, graham crackers is lighter in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for cashews, 12:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Graham Crackers Cashews
Protein 6% 12%
Carbohydrates 72% 21%
Fat 22% 67%
Alcohol ~ ~

carbohydrates

Both cashews and graham crackers are high in carbohydrates. Graham cracker has 157% more carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.

dietary fiber

Both cashews and graham crackers are high in dietary fiber. Cashew is very similar to cashew for dietary fiber - cashew has 3.3g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.

sugar

Graham cracker is high in sugar and cashew has 76% less sugar than graham cracker - cashew has 5.9g of sugar per 100 grams and graham cracker has 24.9g of sugar.

Protein

protein

Cashew is an excellent source of protein and it has 172% more protein than graham cracker - cashew has 18.2g of protein per 100 grams and graham cracker has 6.7g of protein.

Fat

saturated fat

Cashew is high in saturated fat and graham cracker has 79% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Cashews and graham crackers contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.

Vitamin A

Graham crackers and cashews contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and cashew does not contain significant amounts.

Vitamin E

Cashews and graham crackers contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.

Vitamin K

Cashews and graham crackers contain similar amounts of Vitamin K - cashew has 34.1ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.

The B Vitamins

Graham cracker has more riboflavin, niacin and folate, however, cashew contains more pantothenic acid and Vitamin B6. Both graham crackers and cashews contain significant amounts of thiamin.

Graham Crackers Cashews
Thiamin 0.265 MG 0.423 MG
Riboflavin 0.317 MG 0.058 MG
Niacin 4.439 MG 1.062 MG
Pantothenic acid 0.42 MG 0.864 MG
Vitamin B6 0.156 MG 0.417 MG
Folate 91 UG 25 UG

Minerals

calcium

Graham cracker is an excellent source of calcium and it has 108% more calcium than cashew - cashew has 37mg of calcium per 100 grams and graham cracker has 77mg of calcium.

iron

Both cashews and graham crackers are high in iron. Cashew has 77% more iron than graham cracker - cashew has 6.7mg of iron per 100 grams and graham cracker has 3.8mg of iron.

potassium

Cashew is an excellent source of potassium and it has 288% more potassium than graham cracker - cashew has 660mg 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 Cashews
beta-carotene 1 UG ~
lutein + zeaxanthin 77 UG 22 UG

Omega-3 and Omega-6

omega 3s

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

Graham Crackers Cashews
alpha linoleic acid 0.622 G 0.062 G
Total 0.622 G 0.062 G

omega 6s

Comparing omega-6 fatty acids, both graham crackers and cashews contain significant amounts of linoleic acid.

Graham Crackers Cashews
other omega 6 0.034 G 0.266 G
linoleic acid 4.757 G 7.782 G
Total 4.791 G 8.048 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 Cashews .

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

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FAQ

Does cashews or graham crackers contain more calories in 100 grams?
Both cashews and graham crackers are high in calories. Cashew has 30% more calories than graham cracker - cashew has 553 calories in 100g and graham cracker has 430 calories.

Does cashews or graham crackers have more carbohydrates?
By weight, both cashews and graham crackers are high in carbohydrates. graham cracker has 160% more carbohydrates than cashew - cashew has 30.2g of carbs for 100g and graham cracker has 77.7g of carbohydrates.

Does cashews or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 110% more calcium than cashew - cashew has 37mg of calcium in 100 grams and graham cracker has 77mg of calcium.

Does cashews or graham crackers contain more iron?
Both cashews and graham crackers are high in iron. Cashew has 80% more iron than graham cracker - cashew has 6.7mg of iron in 100 grams and graham cracker has 3.8mg of iron.

Does cashews or graham crackers contain more potassium?
Cashew is a rich source of potassium and it has 290% more potassium than graham cracker - cashew has 660mg of potassium in 100 grams and graham cracker has 170mg of potassium.