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

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Summary of differences between English muffins and cheese crackers

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.
English muffins have less sodium.
The glycemic index of English muffins is higher.

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

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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.

English muffin

Cheese crackers

Contains less SodiumSodium

-52.3%

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%

~equal in Copper ~0.125mg

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.

English muffin

Cheese crackers

Contains more Vitamin CVitamin C

+∞%

Contains more Vitamin AVitamin A	+∞%
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 FolateFolate	+310.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.472mg

All nutrients comparison - raw data values

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