Graham Crackers vs. White Sugar
Nutrition comparison of Graham Crackers and White Sugar
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 sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and white sugar:
- Both white sugar and graham crackers are high in calories, carbohydrates and sugar.
- Graham cracker has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Graham cracker has signficantly more potassium than white sugar.
- Graham cracker has signficantly more protein than white sugar.
- Graham cracker is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white sugar and graham crackers are high in calories. Graham cracker has 11% more calories than white sugar - white sugar has 387 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is heavier in protein, much lighter in carbs and much heavier in fat compared to white sugar per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | White Sugar | |
|---|---|---|
| Protein | 6% | ~ |
| Carbohydrates | 72% | 100% |
| Fat | 22% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both white sugar and graham crackers are high in carbohydrates. White sugar has 29% more carbohydrates than graham cracker - white sugar has 100g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Graham cracker is an excellent source of dietary fiber and it has more dietary fiber than white sugar - graham cracker has 3.4g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
Both white sugar and graham crackers are high in sugar. White sugar has 302% more sugar than graham cracker - white sugar has 99.8g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Graham cracker has signficantly more protein than white sugar - graham cracker has 6.7g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
White sugar has less saturated fat than graham cracker - graham cracker has 1.6g of saturated fat per 100 grams and white sugar does not contain significant amounts.
trans fat
Both graham crackers and white sugar are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin A
Graham crackers and white sugar contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Graham cracker has more Vitamin E than white sugar - graham cracker has 1.5mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Graham cracker has more Vitamin K than white sugar - graham cracker has 14.3ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Graham cracker has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Graham Crackers | White Sugar | |
|---|---|---|
| Thiamin | 0.265 MG | ~ |
| Riboflavin | 0.317 MG | 0.019 MG |
| Niacin | 4.439 MG | ~ |
| Pantothenic acid | 0.42 MG | ~ |
| Vitamin B6 | 0.156 MG | ~ |
| Folate | 91 UG | ~ |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 76 times more calcium than white sugar - white sugar has 1mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 74 times more iron than white sugar - white sugar has 0.05mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Graham cracker has signficantly more potassium than white sugar - white sugar has 2mg of potassium per 100 grams and graham cracker has 170mg of potassium.
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 Sugar (Sugar, granulated) .
Graham Crackers g
()
|
Daily Values (%) |
White Sugar g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 sugar or graham crackers contain more calories in 100 grams?Both white sugar and graham crackers are high in calories. Graham cracker has 10% more calories than white sugar - white sugar has 387 calories in 100g and graham cracker has 430 calories.
Does white sugar or graham crackers have more carbohydrates?
By weight, both white sugar and graham crackers are high in carbohydrates. white sugar has 30% more carbohydrates than graham cracker - white sugar has 100g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does white sugar or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 76 times more calcium than white sugar - white sugar has 1mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does white sugar or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 74 times more iron than white sugar - white sugar has 0.05mg of iron in 100 grams and graham cracker has 3.8mg of iron.