Graham Crackers vs. Pine Nut

Nutrition comparison of Graham Crackers and Pine Nut


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

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

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

  • Both pine nut and graham crackers are high in calories, dietary fiber and iron.
  • Graham cracker has 67% less saturated fat than pine nut.
  • Graham cracker has more folate.
  • Graham cracker is an excellent source of calcium.
  • Pine nut is a great source of Vitamin E.
  • Pine nut is an excellent source of potassium and protein.
Detailed nutritional comparison of graham crackers and pine nut 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 Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.


Image of Graham Crackers src
Image of Pine Nut src

Calories and Carbs

calories

Both pine nut and graham crackers are high in calories. Pine nut has 57% more calories than graham cracker - pine nut has 673 calories per 100 grams and graham cracker has 430 calories.

For macronutrient ratios, graham crackers is much heavier in carbs, much lighter in fat and similar to pine nut for protein. Graham crackers has a macronutrient ratio of 6:72:22 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Graham Crackers Pine Nut
Protein 6% 8%
Carbohydrates 72% 7%
Fat 22% 85%
Alcohol ~ ~

carbohydrates

Graham cracker is high in carbohydrates and pine nut has 83% less carbohydrates than graham cracker - pine nut has 13.1g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.

dietary fiber

Both pine nut and graham crackers are high in dietary fiber. Pine nut has a little more dietary fiber (9%) than graham cracker by weight - pine nut has 3.7g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.

sugar

Graham cracker is high in sugar and pine nut has 86% less sugar than graham cracker - pine nut has 3.6g of sugar per 100 grams and graham cracker has 24.9g of sugar.

Protein

protein

Pine nut is an excellent source of protein and it has 105% more protein than graham cracker - pine nut has 13.7g of protein per 100 grams and graham cracker has 6.7g of protein.

Fat

saturated fat

Graham cracker has 67% less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Pine nut has more Vitamin C than graham cracker - pine nut has 0.8mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.

Vitamin A

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

Vitamin E

Pine nut is a great source of Vitamin E and it has 518% more Vitamin E than graham cracker - pine nut has 9.3mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.

Vitamin K

Pine nut has 277% more Vitamin K than graham cracker - pine nut has 53.9ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.

The B Vitamins

Graham cracker has more folate. Both graham crackers and pine nut contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.

Graham Crackers Pine Nut
Thiamin 0.265 MG 0.364 MG
Riboflavin 0.317 MG 0.227 MG
Niacin 4.439 MG 4.387 MG
Pantothenic acid 0.42 MG 0.313 MG
Vitamin B6 0.156 MG 0.094 MG
Folate 91 UG 34 UG

Minerals

calcium

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

iron

Both pine nut and graham crackers are high in iron. Pine nut has 46% more iron than graham cracker - pine nut has 5.5mg of iron per 100 grams and graham cracker has 3.8mg of iron.

potassium

Pine nut is an excellent source of potassium and it has 251% more potassium than graham cracker - pine nut has 597mg 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 pine nut contain small amounts of beta-carotene.

Graham Crackers Pine Nut
beta-carotene 1 UG 17 UG
lutein + zeaxanthin 77 UG 9 UG

Omega-3 and Omega-6

omega 3s

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

Graham Crackers Pine Nut
alpha linoleic acid 0.622 G 0.164 G
Total 0.622 G 0.164 G

omega 6s

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

Graham Crackers Pine Nut
other omega 6 0.024 G 0.052 G
linoleic acid 4.757 G 33.15 G
Total 4.781 G 33.202 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 Pine Nut .

Note: The specific food items compared are: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Pine Nut (Nuts, pine nuts, dried) .

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FAQ

Does pine nut or graham crackers contain more calories in 100 grams?
Both pine nut and graham crackers are high in calories. Pine nut has 60% more calories than graham cracker - pine nut has 673 calories in 100g and graham cracker has 430 calories.

Does pine nut or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and pine nut has 80% fewer carbohydrates than graham cracker - pine nut has 13.1g of carbs for 100g and graham cracker has 77.7g of carbohydrates.

Does pine nut or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 380% more calcium than pine nut - pine nut has 16mg of calcium in 100 grams and graham cracker has 77mg of calcium.

Does pine nut or graham crackers contain more iron?
Both pine nut and graham crackers are high in iron. Pine nut has 50% more iron than graham cracker - pine nut has 5.5mg of iron in 100 grams and graham cracker has 3.8mg of iron.

Does pine nut or graham crackers contain more potassium?
Pine nut is a rich source of potassium and it has 250% more potassium than graham cracker - pine nut has 597mg of potassium in 100 grams and graham cracker has 170mg of potassium.