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English muffin vs. Graham cracker — In-Depth Nutrition Comparison

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Important differences between English muffins and graham cracker

  • English muffins have less iron, manganese, vitamin B3, folate, vitamin B2, vitamin B6, phosphorus, and vitamin B1.
  • Graham cracker's daily need coverage for iron is 36% more.
  • English muffins are lower in saturated fat.

The food varieties used in the comparison are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

English muffin vs Graham cracker infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more MagnesiumMagnesium +90.5%
Contains more CalciumCalcium +48.1%
Contains more PotassiumPotassium +29.8%
Contains more IronIron +324.7%
Contains more CopperCopper +31.8%
Contains more ZincZinc +37.1%
Contains more PhosphorusPhosphorus +39.1%
Contains more ManganeseManganese +185.4%
~equal in Sodium ~459mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +46.4%
Contains more Vitamin B2Vitamin B2 +105.8%
Contains more Vitamin B3Vitamin B3 +183.5%
Contains more Vitamin B6Vitamin B6 +262.8%
Contains more FolateFolate +145.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.42mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +15.1%
Contains more WaterWater +1141.9%
Contains more OtherOther +44.6%
Contains more FatsFats +488.9%
Contains more CarbsCarbs +68.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -84.1%
Contains more Mono. FatMonounsaturated fat +730.8%
Contains more Poly. FatPolyunsaturated fat +506.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient English muffin Graham cracker DV% diff.
Iron 0.89mg 3.78mg 36%
Polyunsaturated fat 0.888g 5.388g 30%
Manganese 0.357mg 1.019mg 29%
Starch 46.56g 19%
Vitamin B3 1.566mg 4.439mg 18%
Folate 37µg 91µg 14%
Fats 1.8g 10.6g 14%
Vitamin B2 0.154mg 0.317mg 13%
Vitamin K 14.3µg 12%
Carbs 46g 77.66g 11%
Selenium 6.3µg 11%
Vitamin E 1.51mg 10%
Calories 235kcal 430kcal 10%
Vitamin B6 0.043mg 0.156mg 9%
Phosphorus 133mg 185mg 7%
Vitamin B1 0.181mg 0.265mg 7%
Saturated fat 0.259g 1.633g 6%
Monounsaturated fat 0.302g 2.509g 6%
Copper 0.129mg 0.17mg 5%
Magnesium 21mg 40mg 5%
Fiber 2.7g 3.4g 3%
Calcium 52mg 77mg 3%
Protein 7.7g 6.69g 2%
Vitamin B12 0.04µg 0µg 2%
Zinc 0.7mg 0.96mg 2%
Choline 5.9mg 1%
Fructose 0.99g 1%
Vitamin B5 0.446mg 0.42mg 1%
Potassium 131mg 170mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 43.3g 74.26g N/A
Sugar 24.85g N/A
Sodium 464mg 459mg 0%
Trans fat 0.055g N/A
Tryptophan 0.092mg 0%
Threonine 0.242mg 0%
Isoleucine 0.315mg 0%
Leucine 0.553mg 0%
Lysine 0.241mg 0%
Methionine 0.139mg 0%
Phenylalanine 0.379mg 0%
Valine 0.353mg 0%
Histidine 0.17mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
English muffin
32%
Graham cracker
Minerals Daily Need Coverage Score
30%
English muffin
60%
Graham cracker

Comparison summary

Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Graham cracker
Graham cracker is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 24.85g)
Which food is lower in Saturated fat?
English muffin
English muffin is lower in Saturated fat (difference - 1.374g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/nutrients
  2. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.