Graham Crackers vs. Tofu

Nutrition comparison of Graham Crackers and Tofu


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

We compared the nutritional contents of graham crackers versus tofu (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Graham Crackers source
Image of Tofu source

Calories and Carbs

calories

Graham cracker is high in calories and tofu has less calories than graham cracker - tofu has 76kcal of calories per 100 grams and graham cracker has 430kcal of calories.

dietary fiber

Graham cracker is a excellent source of dietary fiber and it has more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.

sugar

Graham cracker is high in sugar and tofu has less sugar than graham cracker - tofu has 0.62g of sugar per 100 grams and graham cracker has 24.9g of sugar.

Protein

protein

Tofu and graham crackers contain similar amounts of protein - tofu has 8.1g of protein per 100 grams and graham cracker has 6.7g of protein.

Fat

saturated fat

Tofu and graham crackers contain similar amounts of saturated fat - tofu has 0.69g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.

trans fat

Graham crackers and tofu contain similar amounts of trans fat - graham cracker has 0.06g of trans fat per 100 grams and tofu does not contain significant amounts.

Vitamins

Vitamin C

Tofu and graham crackers contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.

Vitamin A

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

Vitamin E

Graham cracker has more Vitamin E than tofu - tofu has 0.01mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.

The B Vitamins

Graham cracker has more thiamin, riboflavin, niacin, pantothenic acid, vitamin b6 and folate.

Graham Crackers Tofu
Thiamin 0.265 MG 0.081 MG
Riboflavin 0.317 MG 0.052 MG
Niacin 4.439 MG 0.195 MG
Pantothenic acid 0.42 MG 0.068 MG
Vitamin B6 0.156 MG 0.047 MG
Folate 91 UG 15 UG

Minerals

calcium

Both tofu and graham crackers are high in calcium - tofu has 350mg of calcium per 100 grams and graham cracker has 77mg of calcium.

iron

Both tofu and graham crackers are high in iron - tofu has 5.4mg of iron per 100 grams and graham cracker has 3.8mg of iron.

potassium

Graham cracker has more potassium than tofu - tofu has 121mg of potassium per 100 grams and graham cracker has 170mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both graham crackers and tofu contain significant amounts of alpha linoleic acid (ALA).

Graham Crackers Tofu
alpha linoleic acid 0.622 G 0.319 G
Total 0.622 G 0.319 G

omega 6s

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

Graham Crackers Tofu
other omega 6 0.024 G ~
linoleic acid 4.757 G 2.38 G
Total 4.781 G 2.38 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 Tofu (Tofu, raw, regular, prepared with calcium sulfate) .

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