Graham Crackers vs. Wheat Flour
Nutrition comparison of Graham Crackers and Wheat Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
wheat flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and wheat flour:
- Both wheat flour and graham crackers are high in calories, carbohydrates, dietary fiber and iron.
- Graham cracker is an excellent source of calcium.
- Wheat flour has 5.6 times less saturated fat than graham cracker.
- Wheat flour has more thiamin, however, graham cracker contains more Vitamin B6.
- Wheat flour is a great source of protein.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Wheat Flour (Wheat flour, white, bread, enriched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and graham crackers are high in calories. Graham cracker has 19% more calories than wheat flour - wheat flour has 361 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 wheat flour per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for wheat flour, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Wheat Flour | |
|---|---|---|
| Protein | 6% | 14% |
| Carbohydrates | 72% | 82% |
| Fat | 22% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat flour and graham crackers are high in carbohydrates. Wheat flour is very similar to wheat flour for carbohydrates - wheat flour has 72.5g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both wheat flour and graham crackers are high in dietary fiber. Graham cracker has 42% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and wheat flour has 99% less sugar than graham cracker - wheat flour has 0.31g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 79% more protein than graham cracker - wheat flour has 12g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Wheat flour has 5.6 times less saturated fat than graham cracker - wheat flour has 0.24g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and wheat flour are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Graham crackers and wheat flour contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and graham crackers contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Wheat flour and graham crackers contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, however, graham cracker contains more Vitamin B6. Both graham crackers and wheat flour contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Graham Crackers | Wheat Flour | |
|---|---|---|
| Thiamin | 0.265 MG | 0.812 MG |
| Riboflavin | 0.317 MG | 0.512 MG |
| Niacin | 4.439 MG | 7.554 MG |
| Pantothenic acid | 0.42 MG | 0.438 MG |
| Vitamin B6 | 0.156 MG | 0.037 MG |
| Folate | 91 UG | 183 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 413% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both wheat flour and graham crackers are high in iron. Wheat flour has 17% more iron than graham cracker - wheat flour has 4.4mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Graham cracker has 70% more potassium than wheat flour - wheat flour has 100mg 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 wheat flour contain significant amounts of lutein + zeaxanthin.
| Graham Crackers | Wheat Flour | |
|---|---|---|
| beta-carotene | 1 UG | 1 UG |
| lutein + zeaxanthin | 77 UG | 79 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than wheat flour per 100 grams.
| Graham Crackers | Wheat Flour | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.043 G |
| Total | 0.622 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than wheat flour per 100 grams.
| Graham Crackers | Wheat Flour | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 0.685 G |
| Total | 4.781 G | 0.685 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 Wheat Flour (Wheat flour, white, bread, enriched) .
Graham Crackers g
()
|
Daily Values (%) |
Wheat Flour g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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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% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does wheat flour or graham crackers contain more calories in 100 grams?Both wheat flour and graham crackers are high in calories. Graham cracker has 20% more calories than wheat flour - wheat flour has 361 calories in 100g and graham cracker has 430 calories.
Does wheat flour or graham crackers have more carbohydrates?
By weight, both wheat flour and graham crackers are high in carbohydrates. wheat flour is very similar to wheat flour for carbohydrates - wheat flour has 72.5g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does wheat flour or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 410% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does wheat flour or graham crackers contain more iron?
Both wheat flour and graham crackers are high in iron. Wheat flour has 20% more iron than graham cracker - wheat flour has 4.4mg of iron in 100 grams and graham cracker has 3.8mg of iron.