Graham Crackers vs. Walnut
Nutrition comparison of Graham Crackers and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and walnut:
- Both walnut and graham crackers are high in calcium, calories, dietary fiber and iron.
- Graham cracker has more riboflavin and niacin, however, walnut contains more Vitamin B6.
- Walnut is an excellent source of potassium and protein.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and graham crackers are high in calories. Walnut has 52% more calories than graham cracker - walnut has 654 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is much heavier in carbs, much lighter in fat and similar to walnut for protein. Graham crackers has a macronutrient ratio of 6:72:22 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Walnut | |
|---|---|---|
| Protein | 6% | 9% |
| Carbohydrates | 72% | 8% |
| Fat | 22% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and walnut has 82% less carbohydrates than graham cracker - walnut has 13.7g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both walnut and graham crackers are high in dietary fiber. Walnut has 97% more dietary fiber than graham cracker - walnut has 6.7g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and walnut has 89% less sugar than graham cracker - walnut has 2.6g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 128% more protein than graham cracker - walnut has 15.2g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Walnut is high in saturated fat and graham cracker has 73% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and walnut are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than graham cracker - walnut has 1.3mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Walnut and graham crackers contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Walnut and graham crackers contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Walnut and graham crackers contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Graham cracker has more riboflavin and niacin, however, walnut contains more Vitamin B6. Both graham crackers and walnut contain significant amounts of thiamin, pantothenic acid and folate.
| Graham Crackers | Walnut | |
|---|---|---|
| Thiamin | 0.265 MG | 0.341 MG |
| Riboflavin | 0.317 MG | 0.15 MG |
| Niacin | 4.439 MG | 1.125 MG |
| Pantothenic acid | 0.42 MG | 0.57 MG |
| Vitamin B6 | 0.156 MG | 0.537 MG |
| Folate | 91 UG | 98 UG |
Minerals
calcium
Both walnut and graham crackers are high in calcium. Walnut has 27% more calcium than graham cracker - walnut has 98mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both walnut and graham crackers are high in iron. Graham cracker has 30% more iron than walnut - walnut has 2.9mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Walnut is an excellent source of potassium and it has 159% more potassium than graham cracker - walnut has 441mg 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 walnut contain small amounts of beta-carotene.
| Graham Crackers | Walnut | |
|---|---|---|
| beta-carotene | 1 UG | 12 UG |
| lutein + zeaxanthin | 77 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than graham cracker per 100 grams.
| Graham Crackers | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 9.08 G |
| Total | 0.622 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than graham cracker per 100 grams.
| Graham Crackers | Walnut | |
|---|---|---|
| other omega 6 | 0.034 G | 0.063 G |
| linoleic acid | 4.757 G | 38.093 G |
| Total | 4.791 G | 38.156 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 Walnut (Nuts, walnuts, english) .
Graham Crackers g
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Daily Values (%) |
Walnut g
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does walnut or graham crackers contain more calories in 100 grams?Both walnut and graham crackers are high in calories. Walnut has 50% more calories than graham cracker - walnut has 654 calories in 100g and graham cracker has 430 calories.
Does walnut or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and walnut has 80% fewer carbohydrates than graham cracker - walnut has 13.7g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does walnut or graham crackers contain more calcium?
Both walnut and graham crackers are high in calcium. Walnut has 30% more calcium than graham cracker - walnut has 98mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does walnut or graham crackers contain more iron?
Both walnut and graham crackers are high in iron. Graham cracker has 30% more iron than walnut - walnut has 2.9mg of iron in 100 grams and graham cracker has 3.8mg of iron.
Does walnut or graham crackers contain more potassium?
Walnut is a rich source of potassium and it has 160% more potassium than graham cracker - walnut has 441mg of potassium in 100 grams and graham cracker has 170mg of potassium.