Graham Crackers vs. Pea Shoots

Nutrition comparison of Graham Crackers and Pea Shoots


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

We compared the nutritional contents of graham crackers versus pea shoots (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in graham crackers and pea shoots:

  • Both graham crackers and pea shoots are high in dietary fiber.
  • Graham cracker has more thiamin, riboflavin, niacin and pantothenic acid.
  • Graham cracker is an excellent source of calcium and iron.
  • Pea shoot is an excellent source of Vitamin C.
Detailed nutritional comparison of graham crackers and pea shoots 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 Pea Shoots (ORGANIC PEA SHOOTS) . Have a correction or suggestions? Shoot us an email.


Image of Graham Crackers src
Image of Pea Shoots src

Calories and Carbs

calories

Graham cracker is high in calories and pea shoot has 92% less calories than graham cracker - graham cracker has 430 calories per 100 grams and pea shoot has 35 calories.

For macronutrient ratios, graham crackers is lighter in protein, heavier in fat and similar to pea shoots for carbs. Graham crackers has a macronutrient ratio of 6:72:22 and for pea shoots, 23:69:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Graham Crackers Pea Shoots
Protein 6% 23%
Carbohydrates 72% 69%
Fat 22% 8%
Alcohol ~ ~

carbohydrates

Graham cracker is high in carbohydrates and pea shoot has 91% less carbohydrates than graham cracker - graham cracker has 77.7g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.

dietary fiber

Both graham crackers and pea shoots are high in dietary fiber. Graham cracker has 42% more dietary fiber than pea shoot - graham cracker has 3.4g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.

sugar

Graham cracker is high in sugar and pea shoot has 86% less sugar than graham cracker - graham cracker has 24.9g of sugar per 100 grams and pea shoot has 3.5g of sugar.

Protein

protein

Graham cracker has 185% more protein than pea shoot - graham cracker has 6.7g of protein per 100 grams and pea shoot has 2.4g of protein.

Fat

saturated fat

Pea shoot has less saturated fat than graham cracker - graham cracker has 1.6g of saturated fat per 100 grams and pea shoot does not contain significant amounts.

trans fat

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

Vitamins

Vitamin C

Pea shoot is an excellent source of Vitamin C and it has more Vitamin C than graham cracker - pea shoot has 24.7mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.

Vitamin A

Pea shoot has more Vitamin A than graham cracker - pea shoot has 12ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.

Vitamin E

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

Vitamin K

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

The B Vitamins

Graham cracker has more thiamin, riboflavin, niacin and pantothenic acid. Both graham crackers and pea shoots contain significant amounts of Vitamin B6 and folate.

Graham Crackers Pea Shoots
Thiamin 0.265 MG 0.1 MG
Riboflavin 0.317 MG 0.05 MG
Niacin 4.439 MG 1 MG
Pantothenic acid 0.42 MG ~
Vitamin B6 0.156 MG 0.1 MG
Folate 91 UG 62 UG

Minerals

calcium

Graham cracker is an excellent source of calcium and it has 221% more calcium than pea shoot - graham cracker has 77mg of calcium per 100 grams and pea shoot has 24mg of calcium.

iron

Graham cracker is an excellent source of iron and it has 198% more iron than pea shoot - graham cracker has 3.8mg of iron per 100 grams and pea shoot has 1.3mg of iron.

potassium

Graham crackers and pea shoots contain similar amounts of potassium - graham cracker has 170mg of potassium per 100 grams and pea shoot has 160mg 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 Pea Shoots (ORGANIC PEA SHOOTS) .

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FAQ

Does graham crackers or pea shoots contain more calories in 100 grams?
Graham cracker is high in calories and pea shoot has 90% less calories than graham cracker - graham cracker has 430 calories in 100g and pea shoot has 35 calories.

Does graham crackers or pea shoots have more carbohydrates?
By weight, graham cracker is high in carbohydrates and pea shoot has 90% fewer carbohydrates than graham cracker - graham cracker has 77.7g of carbs for 100g and pea shoot has 7.1g of carbohydrates.

Does graham crackers or pea shoots contain more calcium?
Graham cracker is a rich source of calcium and it has 220% more calcium than pea shoot - graham cracker has 77mg of calcium in 100 grams and pea shoot has 24mg of calcium.

Does graham crackers or pea shoots contain more iron?
Graham cracker is an abundant source of iron and it has 200% more iron than pea shoot - graham cracker has 3.8mg of iron in 100 grams and pea shoot has 1.3mg of iron.