Graham Crackers vs. Poppy Seeds
Nutrition comparison of Graham Crackers and Poppy Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
poppy seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and poppy seeds:
- Both poppy seeds and graham crackers are high in calcium, calories, dietary fiber and iron.
- Graham cracker has 64% less saturated fat than poppy seed.
- Poppy seed has more thiamin, however, graham cracker contains more riboflavin and niacin.
- Poppy seed is an excellent source of potassium and protein.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Poppy Seeds (Spices, poppy seed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both poppy seeds and graham crackers are high in calories. Poppy seed has 22% more calories than graham cracker - poppy seed has 525 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is lighter in protein, much heavier in carbs and much lighter in fat compared to poppy seeds per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for poppy seeds, 13:20:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Poppy Seeds | |
|---|---|---|
| Protein | 6% | 13% |
| Carbohydrates | 72% | 20% |
| Fat | 22% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and poppy seed has 64% less carbohydrates than graham cracker - poppy seed has 28.1g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both poppy seeds and graham crackers are high in dietary fiber. Poppy seed has 474% more dietary fiber than graham cracker - poppy seed has 19.5g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and poppy seed has 88% less sugar than graham cracker - poppy seed has 3g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Poppy seed is an excellent source of protein and it has 169% more protein than graham cracker - poppy seed has 18g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Graham cracker has 64% less saturated fat than poppy seed - poppy seed has 4.5g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and poppy seeds are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and poppy seed does not contain significant amounts.
Vitamins
Vitamin C
Poppy seed has more Vitamin C than graham cracker - poppy seed has 1mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Graham crackers and poppy seeds contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and poppy seed does not contain significant amounts.
Vitamin E
Poppy seeds and graham crackers contain similar amounts of Vitamin E - poppy seed has 1.8mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Graham cracker has more Vitamin K than poppy seed - graham cracker has 14.3ug of Vitamin K per 100 grams and poppy seed does not contain significant amounts.
The B Vitamins
Poppy seed has more thiamin, however, graham cracker contains more riboflavin and niacin. Both graham crackers and poppy seeds contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Graham Crackers | Poppy Seeds | |
|---|---|---|
| Thiamin | 0.265 MG | 0.854 MG |
| Riboflavin | 0.317 MG | 0.1 MG |
| Niacin | 4.439 MG | 0.896 MG |
| Pantothenic acid | 0.42 MG | 0.324 MG |
| Vitamin B6 | 0.156 MG | 0.247 MG |
| Folate | 91 UG | 82 UG |
Minerals
calcium
Both poppy seeds and graham crackers are high in calcium. Poppy seed has 17 times more calcium than graham cracker - poppy seed has 1438mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both poppy seeds and graham crackers are high in iron. Poppy seed has 158% more iron than graham cracker - poppy seed has 9.8mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Poppy seed is an excellent source of potassium and it has 323% more potassium than graham cracker - poppy seed has 719mg of potassium per 100 grams and graham cracker has 170mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than poppy seed per 100 grams.
| Graham Crackers | Poppy Seeds | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.273 G |
| Total | 0.622 G | 0.273 G |
omega 6s
Comparing omega-6 fatty acids, poppy seed has more linoleic acid than graham cracker per 100 grams.
| Graham Crackers | Poppy Seeds | |
|---|---|---|
| other omega 6 | 0.034 G | 0.039 G |
| linoleic acid | 4.757 G | 28.295 G |
| Total | 4.791 G | 28.334 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 Poppy Seeds (Spices, poppy seed) .
Graham Crackers g
()
|
Daily Values (%) |
Poppy Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
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 % |
|
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 poppy seeds or graham crackers contain more calories in 100 grams?Both poppy seeds and graham crackers are high in calories. Poppy seed has 20% more calories than graham cracker - poppy seed has 525 calories in 100g and graham cracker has 430 calories.
Does poppy seeds or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and poppy seed has 60% fewer carbohydrates than graham cracker - poppy seed has 28.1g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does poppy seeds or graham crackers contain more calcium?
Both poppy seeds and graham crackers are high in calcium. Poppy seed has 17 times more calcium than graham cracker - poppy seed has 1438mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does poppy seeds or graham crackers contain more iron?
Both poppy seeds and graham crackers are high in iron. Poppy seed has 160% more iron than graham cracker - poppy seed has 9.8mg of iron in 100 grams and graham cracker has 3.8mg of iron.
Does poppy seeds or graham crackers contain more potassium?
Poppy seed is a rich source of potassium and it has 320% more potassium than graham cracker - poppy seed has 719mg of potassium in 100 grams and graham cracker has 170mg of potassium.