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Saltine cracker vs. Muffin — In-Depth Nutrition Comparison

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Differences between Saltine cracker and Muffin

  • Saltine cracker has more Iron, Vitamin B2, Vitamin B1, Vitamin B3, Selenium, and Folate, while Muffin has more Vitamin K, and Choline.
  • Saltine cracker's daily need coverage for Iron is 80% higher.
  • Muffin contains 4 times less Vitamin B3 than Saltine cracker. Saltine cracker contains 5.714mg of Vitamin B3, while Muffin contains 1.418mg.
  • The amount of Sodium in Muffin is lower.

The food types used in this comparison are Crackers, saltines, fat-free, low-sodium and Muffins, blueberry, commercially prepared (Includes mini-muffins).

Infographic

Saltine cracker vs Muffin infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +493.8%
Contains more Magnesium +160%
Contains more Zinc +154.1%
Contains more Copper +141.7%
Contains more Manganese +41.9%
Contains more Selenium +161%
Contains more Calcium +100%
Contains more Phosphorus +29.2%
Contains less Sodium -60.4%
Equal in Potassium - 121
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 290% 19% 49% 11% 111% 26% 49% 84% 117%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 49% 8% 63% 11% 44% 11% 20% 59% 45%
Contains more Iron +493.8%
Contains more Magnesium +160%
Contains more Zinc +154.1%
Contains more Copper +141.7%
Contains more Manganese +41.9%
Contains more Selenium +161%
Contains more Calcium +100%
Contains more Phosphorus +29.2%
Contains less Sodium -60.4%
Equal in Potassium - 121

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
7
Muffin
Contains more Vitamin B1 +208.3%
Contains more Vitamin B2 +262%
Contains more Vitamin B3 +303%
Contains more Vitamin B6 +112.5%
Contains more Folate +158.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +1258.3%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +20.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +700%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 130% 137% 108% 24% 20% 93% 0% 13%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 33% 3% 3% 43% 38% 27% 29% 10% 36% 20% 99%
Contains more Vitamin B1 +208.3%
Contains more Vitamin B2 +262%
Contains more Vitamin B3 +303%
Contains more Vitamin B6 +112.5%
Contains more Folate +158.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +1258.3%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +20.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +133.9%
Contains more Carbs +55.3%
Contains more Other +48.6%
Contains more Fats +904.4%
Contains more Water +634.1%
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 g
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Contains more Protein +133.9%
Contains more Carbs +55.3%
Contains more Other +48.6%
Contains more Fats +904.4%
Contains more Water +634.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -91.4%
Contains more Monounsaturated Fat +3295.8%
Contains more Polyunsaturated fat +1082.9%
23% 13% 64%
Saturated Fat: 0.244 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.685 g
18% 31% 51%
Saturated Fat: 2.844 g
Monounsaturated Fat: 4.822 g
Polyunsaturated fat: 8.103 g
Contains less Saturated Fat -91.4%
Contains more Monounsaturated Fat +3295.8%
Contains more Polyunsaturated fat +1082.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Saltine cracker Muffin
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker Muffin Opinion
Net carbs 79.6g 51.9g Saltine cracker
Protein 10.5g 4.49g Saltine cracker
Fats 1.6g 16.07g Muffin
Carbs 82.3g 53g Saltine cracker
Calories 393kcal 375kcal Saltine cracker
Starch 16.31g Muffin
Fructose 1.21g Muffin
Sugar 0.38g 31.47g Saltine cracker
Fiber 2.7g 1.1g Saltine cracker
Calcium 22mg 44mg Muffin
Iron 7.72mg 1.3mg Saltine cracker
Magnesium 26mg 10mg Saltine cracker
Phosphorus 113mg 146mg Muffin
Potassium 115mg 121mg Muffin
Sodium 849mg 336mg Muffin
Zinc 0.94mg 0.37mg Saltine cracker
Copper 0.145mg 0.06mg Saltine cracker
Manganese 0.637mg 0.449mg Saltine cracker
Selenium 21.4µg 8.2µg Saltine cracker
Vitamin A 0IU 73IU Muffin
Vitamin A RAE 0µg 21µg Muffin
Vitamin E 0.12mg 1.63mg Muffin
Vitamin D 0IU 4IU Muffin
Vitamin D 0µg 0.1µg Muffin
Vitamin C 0mg 0.9mg Muffin
Vitamin B1 0.518mg 0.168mg Saltine cracker
Vitamin B2 0.59mg 0.163mg Saltine cracker
Vitamin B3 5.714mg 1.418mg Saltine cracker
Vitamin B5 0.39mg 0.47mg Muffin
Vitamin B6 0.085mg 0.04mg Saltine cracker
Folate 124µg 48µg Saltine cracker
Vitamin B12 0µg 0.16µg Muffin
Vitamin K 4.9µg 39.2µg Muffin
Tryptophan 0.138mg 0.066mg Saltine cracker
Threonine 0.287mg 0.181mg Saltine cracker
Isoleucine 0.378mg 0.224mg Saltine cracker
Leucine 0.716mg 0.421mg Saltine cracker
Lysine 0.29mg 0.199mg Saltine cracker
Methionine 0.18mg 0.115mg Saltine cracker
Phenylalanine 0.514mg 0.277mg Saltine cracker
Valine 0.439mg 0.257mg Saltine cracker
Histidine 0.224mg 0.128mg Saltine cracker
Cholesterol 0mg 30mg Saltine cracker
Trans Fat 0.2g Saltine cracker
Saturated Fat 0.244g 2.844g Saltine cracker
Omega-3 - DHA 0g 0.008g Muffin
Omega-3 - DPA 0g 0.001g Muffin
Monounsaturated Fat 0.142g 4.822g Muffin
Polyunsaturated fat 0.685g 8.103g Muffin
Omega-6 - Eicosadienoic acid 0.007g Muffin
Omega-6 - Linoleic acid 6.911g Muffin
Omega-6 - Gamma-linoleic acid 0.048g Muffin
Omega-3 - ALA 1.022g Muffin
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Muffin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker Muffin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
44%
Saltine cracker
28%
Muffin
Minerals Daily Need Coverage Score
76%
Saltine cracker
32%
Muffin

Comparison summary

Which food is lower in Sugar?
Saltine cracker
Saltine cracker is lower in Sugar (difference - 31.09g)
Which food is lower in Cholesterol?
Saltine cracker
Saltine cracker is lower in Cholesterol (difference - 30mg)
Which food is lower in Saturated Fat?
Saltine cracker
Saltine cracker is lower in Saturated Fat (difference - 2.6g)
Which food is richer in minerals?
Saltine cracker
Saltine cracker is relatively richer in minerals
Which food contains less Sodium?
Muffin
Muffin contains less Sodium (difference - 513mg)
Which food is lower in glycemic index?
Muffin
Muffin is lower in glycemic index (difference - 15)
Which food is cheaper?
Muffin
Muffin is cheaper (difference - $2.4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Saltine cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/nutrients
  2. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.