Graham Crackers vs. Wheat Germ

Nutrition comparison of Graham Crackers and Wheat Germ


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 germ (100g each) below using 2020 USDA and NIH data[1].

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

  • Both wheat germ and graham crackers are high in calories, carbohydrates, dietary fiber and iron.
  • Graham cracker is an excellent source of calcium.
  • Wheat germ has more thiamin, pantothenic acid, Vitamin B6 and folate.
  • Wheat germ is an excellent source of potassium and protein.
Detailed nutritional comparison of graham crackers and wheat germ 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 Wheat Germ (Wheat germ, crude) . Have a correction or suggestions? Shoot us an email.


Image of Graham Crackers src
Image of Wheat Germ src

Calories and Carbs

calories

Both wheat germ and graham crackers are high in calories. Graham cracker has 19% more calories than wheat germ - wheat germ has 360 calories per 100 grams and graham cracker has 430 calories.

For macronutrient ratios, graham crackers is lighter in protein, heavier in carbs and similar to wheat germ for fat. Graham crackers has a macronutrient ratio of 6:72:22 and for wheat germ, 24:54:23 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Graham Crackers Wheat Germ
Protein 6% 24%
Carbohydrates 72% 54%
Fat 22% 23%
Alcohol ~ ~

carbohydrates

Both wheat germ and graham crackers are high in carbohydrates. Graham cracker has 50% more carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.

dietary fiber

Both wheat germ and graham crackers are high in dietary fiber. Wheat germ has 288% more dietary fiber than graham cracker - wheat germ has 13.2g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.

sugar

Graham cracker is high in sugar and wheat germ has less sugar than graham cracker - graham cracker has 24.9g of sugar per 100 grams and wheat germ does not contain significant amounts.



Protein

protein

Wheat germ is an excellent source of protein and it has 246% more protein than graham cracker - wheat germ has 23.2g of protein per 100 grams and graham cracker has 6.7g of protein.

Fat

saturated fat

Wheat germ and graham crackers contain similar amounts of saturated fat - wheat germ has 1.7g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.

trans fat

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

Vitamins

Vitamin A

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

Vitamin E

Graham cracker has more Vitamin E than wheat germ - graham cracker has 1.5mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.

Vitamin K

Graham cracker has more Vitamin K than wheat germ - graham cracker has 14.3ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.

The B Vitamins

Wheat germ has more thiamin, pantothenic acid, Vitamin B6 and folate. Both graham crackers and wheat germ contain significant amounts of riboflavin and niacin.

Graham Crackers Wheat Germ
Thiamin 0.265 MG 1.882 MG
Riboflavin 0.317 MG 0.499 MG
Niacin 4.439 MG 6.813 MG
Pantothenic acid 0.42 MG 2.257 MG
Vitamin B6 0.156 MG 1.3 MG
Folate 91 UG 281 UG

Minerals

calcium

Graham cracker is an excellent source of calcium and it has 97% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and graham cracker has 77mg of calcium.

iron

Both wheat germ and graham crackers are high in iron. Wheat germ has 66% more iron than graham cracker - wheat germ has 6.3mg of iron per 100 grams and graham cracker has 3.8mg of iron.

potassium

Wheat germ is an excellent source of potassium and it has 425% more potassium than graham cracker - wheat germ has 892mg 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 wheat germ contain significant amounts of alpha linoleic acid (ALA).

Graham Crackers Wheat Germ
alpha linoleic acid 0.622 G 0.723 G
Total 0.622 G 0.723 G

omega 6s

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

Graham Crackers Wheat Germ
other omega 6 0.024 G ~
linoleic acid 4.757 G 5.287 G
Total 4.781 G 5.287 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 Germ (Wheat germ, crude) .

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