Graham Crackers vs. White Bread
Nutrition comparison of Graham Crackers and White Bread
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
white bread
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and white bread:
- Both white bread and graham crackers are high in calcium, calories, carbohydrates, dietary fiber and iron.
- White bread has 61% less saturated fat than graham cracker.
- White bread is a great source of protein.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and White Bread (Bread, white wheat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and graham crackers are high in calories. Graham cracker has 81% more calories than white bread - white bread has 238 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is lighter in protein, heavier in fat and similar to white bread for carbs. Graham crackers has a macronutrient ratio of 6:72:22 and for white bread, 18:74:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | White Bread | |
|---|---|---|
| Protein | 6% | 18% |
| Carbohydrates | 72% | 74% |
| Fat | 22% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both white bread and graham crackers are high in carbohydrates. Graham cracker has 77% more carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both white bread and graham crackers are high in dietary fiber. White bread has 171% more dietary fiber than graham cracker - white bread has 9.2g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and white bread has 80% less sugar than graham cracker - white bread has 5g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
White bread is a great source of protein and it has 59% more protein than graham cracker - white bread has 10.7g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
White bread has 61% less saturated fat than graham cracker - white bread has 0.63g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both white bread and graham crackers are low in trans fat - white bread has 0.03g of trans fat per 100 grams and graham cracker has 0.06g of trans fat.
Vitamins
Vitamin A
Graham crackers and white bread contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and graham crackers contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
White bread and graham crackers contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Both graham crackers and white bread contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Graham Crackers | White Bread | |
|---|---|---|
| Thiamin | 0.265 MG | 0.51 MG |
| Riboflavin | 0.317 MG | 0.255 MG |
| Niacin | 4.439 MG | 4.455 MG |
| Pantothenic acid | 0.42 MG | 0.455 MG |
| Vitamin B6 | 0.156 MG | 0.08 MG |
| Folate | 91 UG | 127 UG |
Minerals
calcium
Both white bread and graham crackers are high in calcium. White bread has 788% more calcium than graham cracker - white bread has 684mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both white bread and graham crackers are high in iron. White bread has 29% more iron than graham cracker - white bread has 4.9mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Graham cracker has 34% more potassium than white bread - white bread has 127mg 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 white bread contain small amounts of beta-carotene.
| Graham Crackers | White Bread | |
|---|---|---|
| beta-carotene | 1 UG | 2 UG |
| lutein + zeaxanthin | 77 UG | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than white bread per 100 grams.
| Graham Crackers | White Bread | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.083 G |
| EPA | ~ | 0.003 G |
| Total | 0.622 G | 0.086 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than white bread per 100 grams.
| Graham Crackers | White Bread | |
|---|---|---|
| other omega 6 | 0.004 G | 0.002 G |
| linoleic acid | 4.757 G | 0.879 G |
| Total | 4.761 G | 0.881 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 White Bread (Bread, white wheat) .
Graham Crackers g
()
|
Daily Values (%) |
White Bread 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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| 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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
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% |
|
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% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white bread or graham crackers contain more calories in 100 grams?Both white bread and graham crackers are high in calories. Graham cracker has 80% more calories than white bread - white bread has 238 calories in 100g and graham cracker has 430 calories.
Does white bread or graham crackers have more carbohydrates?
By weight, both white bread and graham crackers are high in carbohydrates. graham cracker has 80% more carbohydrates than white bread - white bread has 43.9g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does white bread or graham crackers contain more calcium?
Both white bread and graham crackers are high in calcium. White bread has 790% more calcium than graham cracker - white bread has 684mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does white bread or graham crackers contain more iron?
Both white bread and graham crackers are high in iron. White bread has 30% more iron than graham cracker - white bread has 4.9mg of iron in 100 grams and graham cracker has 3.8mg of iron.