Cheese crackers vs. English muffin — In-Depth Nutrition Comparison

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Summary of differences between cheese crackers and English muffins

English muffins have less iron, vitamin B1, folate, vitamin B3, vitamin B2, vitamin B12, vitamin B6, and phosphorus than cheese crackers.
Cheese crackers cover your daily need for iron, 50% more than English muffins.
Cheese crackers have 20 times more saturated fat than English muffins. While cheese crackers have 5.288g of saturated fat, English muffins have only 0.259g.
The glycemic index of English muffins is higher.

These are the specific foods used in this comparison Crackers, cheese, regular and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

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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.

Cheese crackers

English muffin

Contains more MagnesiumMagnesium	+19%
Contains more CalciumCalcium	+161.5%
Contains more PotassiumPotassium	+19.1%
Contains more IronIron	+448.3%
Contains more ZincZinc	+70%
Contains more PhosphorusPhosphorus	+50.4%
Contains more ManganeseManganese	+57.4%
Contains more SeleniumSelenium	+∞%

Contains less SodiumSodium

-52.3%

~equal in Copper ~0.129mg

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.

Cheese crackers

English muffin

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+210.5%
Contains more Vitamin B2Vitamin B2	+119.5%
Contains more Vitamin B3Vitamin B3	+290.4%
Contains more Vitamin B6Vitamin B6	+295.3%
Contains more Vitamin B12Vitamin B12	+750%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+310.8%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~0.446mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	10.09g	0.888g	61%
Iron	4.88mg	0.89mg	50%
Fats	22.74g	1.8g	32%
Vitamin B1	0.562mg	0.181mg	32%
Folate	152µg	37µg	29%
Vitamin B3	6.113mg	1.566mg	28%
Selenium	13.5µg		25%
Saturated fat	5.288g	0.259g	23%
Starch	52.56g		22%
Sodium	973mg	464mg	22%
Vitamin E	2.19mg		15%
Monounsaturated fat	5.744g	0.302g	14%
Vitamin B2	0.338mg	0.154mg	14%
Calories	489kcal	235kcal	13%
Vitamin B12	0.34µg	0.04µg	13%
Vitamin B6	0.17mg	0.043mg	10%
Phosphorus	200mg	133mg	10%
Manganese	0.562mg	0.357mg	9%
Vitamin K	9.4µg		8%
Calcium	136mg	52mg	8%
Protein	10.93g	7.7g	6%
Zinc	1.19mg	0.7mg	4%
Carbs	59.42g	46g	4%
Vitamin A	17µg	0µg	2%
Choline	8.7mg		2%
Fiber	2.3g	2.7g	2%
Vitamin B5	0.472mg	0.446mg	1%
Potassium	156mg	131mg	1%
Magnesium	25mg	21mg	1%
Cholesterol	3mg	0mg	1%
Vitamin C	0mg	0.1mg	0%
Net carbs	57.12g	43.3g	N/A
Vitamin D	1IU		0%
Sugar	4.53g		N/A
Copper	0.125mg	0.129mg	0%
Trans fat	0.542g		N/A
Tryptophan	0.129mg	0.092mg	0%
Threonine	0.295mg	0.242mg	0%
Isoleucine	0.424mg	0.315mg	0%
Leucine	0.744mg	0.553mg	0%
Lysine	0.418mg	0.241mg	0%
Methionine	0.194mg	0.139mg	0%
Phenylalanine	0.49mg	0.379mg	0%
Valine	0.478mg	0.353mg	0%
Histidine	0.245mg	0.17mg	0%
Fructose	0.37g		0%
Omega-3 - EPA	0.001g		N/A
Omega-3 - ALA	0.715g		N/A
Omega-3 - DPA	0.001g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.001g		N/A
Omega-6 - Eicosadienoic acid	0.007g		N/A
Omega-6 - Linoleic acid	9.25g		N/A