Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
potato starch
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and potato starch:
Both graham crackers and potato starch are high in calories. Graham cracker has 29% more calories than potato starch - graham cracker has 430 calories per 100 grams and potato starch has 333 calories.
For macronutrient ratios, graham crackers is heavier in protein, much lighter in carbs and much heavier in fat compared to potato starch per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for potato starch, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Potato Starch | |
|---|---|---|
| Protein | 6% | ~ |
| Carbohydrates | 72% | 100% |
| Fat | 22% | ~ |
| Alcohol | ~ | ~ |
Both graham crackers and potato starch are high in carbohydrates. Graham cracker is very similar to graham cracker for carbohydrates - graham cracker has 77.7g of total carbs per 100 grams and potato starch has 83.3g of carbohydrates.
Graham cracker is an excellent source of dietary fiber and it has more dietary fiber than potato starch - graham cracker has 3.4g of dietary fiber per 100 grams and potato starch does not contain significant amounts.
Graham cracker is high in sugar and potato starch has less sugar than graham cracker - graham cracker has 24.9g of sugar per 100 grams and potato starch does not contain significant amounts.
Graham cracker has signficantly more protein than potato starch - graham cracker has 6.7g of protein per 100 grams and potato starch does not contain significant amounts.
Potato starch has less saturated fat than graham cracker - graham cracker has 1.6g of saturated fat per 100 grams and potato starch does not contain significant amounts.
Both graham crackers and potato starch are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and potato starch does not contain significant amounts.
Graham crackers and potato starch contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and potato starch does not contain significant amounts.
Graham cracker has more Vitamin E than potato starch - graham cracker has 1.5mg of Vitamin E per 100 grams and potato starch does not contain significant amounts.
Graham cracker has more Vitamin K than potato starch - graham cracker has 14.3ug of Vitamin K per 100 grams and potato starch does not contain significant amounts.
Graham cracker has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Graham Crackers | Potato Starch | |
|---|---|---|
| Thiamin | 0.265 MG | ~ |
| Riboflavin | 0.317 MG | ~ |
| Niacin | 4.439 MG | ~ |
| Pantothenic acid | 0.42 MG | ~ |
| Vitamin B6 | 0.156 MG | ~ |
| Folate | 91 UG | ~ |
Graham cracker is an excellent source of calcium and it has more calcium than potato starch - graham cracker has 77mg of calcium per 100 grams and potato starch does not contain significant amounts.
Graham cracker is an excellent source of iron and it has more iron than potato starch - graham cracker has 3.8mg of iron per 100 grams and potato starch does not contain significant amounts.
Graham cracker has signficantly more potassium than potato starch - graham cracker has 170mg of potassium per 100 grams and potato starch does not contain significant amounts.
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 Potato Starch (POTATO STARCH) .
Graham Crackers g
()
|
Daily Values (%) |
Potato Starch 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 | |||