Graham Crackers vs. Wheat Flour

Nutrition comparison of Graham Crackers and Wheat Flour

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

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

For a quick recap of significant nutrients and differences in graham crackers and wheat flour:

  • Both wheat flour and graham crackers are high in calories, carbohydrates, dietary fiber and iron.
  • Graham cracker is an excellent source of calcium.
  • Wheat flour has 5.6 times less saturated fat than graham cracker.
  • Wheat flour has more thiamin, however, graham cracker contains more Vitamin B6.
  • Wheat flour is a great source of protein.
Detailed nutritional comparison of graham crackers and wheat flour 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 Wheat Flour (Wheat flour, white, bread, enriched) . Have a correction or suggestions? Shoot us an email.

Image of Graham Crackers src
Image of Wheat Flour src

Calories and Carbs

calories

Both wheat flour and graham crackers are high in calories. Graham cracker has 19% more calories than wheat flour - wheat flour has 361 calories per 100 grams and graham cracker has 430 calories.

For macronutrient ratios, graham crackers is lighter in protein, lighter in carbs and heavier in fat compared to wheat flour per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for wheat flour, 14:82:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Graham Crackers Wheat Flour
Protein 6% 14%
Carbohydrates 72% 82%
Fat 22% 4%
Alcohol ~ ~

carbohydrates

Both wheat flour and graham crackers are high in carbohydrates. Wheat flour is very similar to wheat flour for carbohydrates - wheat flour has 72.5g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.

dietary fiber

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

sugar

Graham cracker is high in sugar and wheat flour has 99% less sugar than graham cracker - wheat flour has 0.31g of sugar per 100 grams and graham cracker has 24.9g of sugar.

Protein

protein

Wheat flour is a great source of protein and it has 79% more protein than graham cracker - wheat flour has 12g of protein per 100 grams and graham cracker has 6.7g of protein.

Fat

saturated fat

Wheat flour has 5.6 times less saturated fat than graham cracker - wheat flour has 0.24g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.

trans fat

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

Vitamins

Vitamin A

Graham crackers and wheat flour contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.

Vitamin E

Wheat flour and graham crackers contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.

Vitamin K

Wheat flour and graham crackers contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.

The B Vitamins

Wheat flour has more thiamin, however, graham cracker contains more Vitamin B6. Both graham crackers and wheat flour contain significant amounts of riboflavin, niacin, pantothenic acid and folate.

Graham Crackers Wheat Flour
Thiamin 0.265 MG 0.812 MG
Riboflavin 0.317 MG 0.512 MG
Niacin 4.439 MG 7.554 MG
Pantothenic acid 0.42 MG 0.438 MG
Vitamin B6 0.156 MG 0.037 MG
Folate 91 UG 183 UG

Minerals

calcium

Graham cracker is an excellent source of calcium and it has 413% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and graham cracker has 77mg of calcium.

iron

Both wheat flour and graham crackers are high in iron. Wheat flour has 17% more iron than graham cracker - wheat flour has 4.4mg of iron per 100 grams and graham cracker has 3.8mg of iron.

potassium

Graham cracker has 70% more potassium than wheat flour - wheat flour has 100mg 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 wheat flour contain significant amounts of lutein + zeaxanthin.

Graham Crackers Wheat Flour
beta-carotene 1 UG 1 UG
lutein + zeaxanthin 77 UG 79 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than wheat flour per 100 grams.

Graham Crackers Wheat Flour
alpha linoleic acid 0.622 G 0.043 G
Total 0.622 G 0.043 G

omega 6s

Comparing omega-6 fatty acids, graham cracker has more linoleic acid than wheat flour per 100 grams.

Graham Crackers Wheat Flour
other omega 6 0.024 G ~
linoleic acid 4.757 G 0.685 G
Total 4.781 G 0.685 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 Wheat Flour (Wheat flour, white, bread, enriched) .

Graham Crackers 28g

( oz )
Daily Values (%)

Wheat Flour 137g

( cup )
122KCAL 6%
calories 306%
495KCAL 25%
22G 9%
carbohydrates 350%
99G 40%
0.96G 4%
dietary fiber 244%
3.3G 13%
7G >999% sugar 0.42G
3G 5%
30% total fat
2.3G 4%
0.46G 3%
39% saturated fat
0.33G 2%
0.71G 274% monounsaturated fat 0.19G
1.5G 50% polyunsaturated fat 1G
0.02G >999% trans fat
146MG 10%
>999% sodium
2.7MG 0.2%
Vitamins and Minerals
>999% Vitamin A
22MG 2%
5% calcium
21MG 2%
1.1MG 6%
iron 445%
6MG 34%
11MG 4%
magnesium 209%
34MG 11%
48MG 2%
potassium 185%
137MG 6%
0.08MG 7%
thiamin (Vit B1) >999%
1.1MG 101%
0.09MG 8%
riboflavin (Vit B2) 677%
0.7MG 64%
1.3MG 9%
niacin (Vit B3) 669%
10MG 74%
0.04MG 3%
Vitamin B6 25%
0.05MG 4%
0.12MG 2%
pantothenic acid (Vit B5) 400%
0.6MG 12%
26UG 6%
folate (Vit B9) 865%
251UG 63%
0.43MG 3%
Vitamin E 28%
0.55MG 4%
4.1UG 5%
900% Vitamin K
0.41UG 1%
1.9G 4%
protein 742%
16G 33%
1.7MG 0.4%
choline 723%
14MG 3%
0.05MG 4%
copper 399%
0.25MG 21%
0.29MG 16%
manganese 279%
1.1MG 60%
52MG 8%
phosphorus 156%
133MG 19%
1.8UG 3%
selenium >999%
54UG 99%
0.27MG 3%
zinc 344%
1.2MG 15%
0.96G Water >999% 18G
13G >999% Starch


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, cholesterol.

FAQ

Does wheat flour or graham crackers contain more calories in 100 grams?
Both wheat flour and graham crackers are high in calories. Graham cracker has 20% more calories than wheat flour - wheat flour has 361 calories in 100g and graham cracker has 430 calories.

Does wheat flour or graham crackers have more carbohydrates?
By weight, both wheat flour and graham crackers are high in carbohydrates. wheat flour is very similar to wheat flour for carbohydrates - wheat flour has 72.5g of carbs for 100g and graham cracker has 77.7g of carbohydrates.

Does wheat flour or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 410% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and graham cracker has 77mg of calcium.

Does wheat flour or graham crackers contain more iron?
Both wheat flour and graham crackers are high in iron. Wheat flour has 20% more iron than graham cracker - wheat flour has 4.4mg of iron in 100 grams and graham cracker has 3.8mg of iron.