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

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What are the main differences between English muffin and Saltine cracker?

  • Saltine cracker has more Iron, Vitamin B2, Vitamin B1, Vitamin B3, Folate, and Manganese than English muffin.
  • Saltine cracker's daily need coverage for Iron is 85% higher.
  • Saltine cracker has 2 times less Calcium than English muffin. English muffin has 52mg of Calcium, while Saltine cracker has 22mg.
  • English muffin is lower in Sodium.

We used English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Crackers, saltines, fat-free, low-sodium types in this comparison.

Infographic

English muffin vs Saltine 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.
Contains more Calcium +136.4%
Contains more Phosphorus +17.7%
Contains more Potassium +13.9%
Contains less Sodium -45.3%
Contains more Iron +767.4%
Contains more Magnesium +23.8%
Contains more Zinc +34.3%
Contains more Copper +12.4%
Contains more Manganese +78.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 34% 15% 57% 12% 61% 20% 43% 47% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 290% 19% 49% 11% 111% 26% 49% 84% 117%
Contains more Calcium +136.4%
Contains more Phosphorus +17.7%
Contains more Potassium +13.9%
Contains less Sodium -45.3%
Contains more Iron +767.4%
Contains more Magnesium +23.8%
Contains more Zinc +34.3%
Contains more Copper +12.4%
Contains more Manganese +78.4%

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.
:
Contains more Vitamin C +∞%
Contains more Vitamin B5 +14.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +186.2%
Contains more Vitamin B2 +283.1%
Contains more Vitamin B3 +264.9%
Contains more Vitamin B6 +97.7%
Contains more Folate +235.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 1% 46% 36% 30% 27% 10% 28% 5% 0%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +14.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +186.2%
Contains more Vitamin B2 +283.1%
Contains more Vitamin B3 +264.9%
Contains more Vitamin B6 +97.7%
Contains more Folate +235.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +12.5%
Contains more Water +1138.2%
Contains more Protein +36.4%
Contains more Carbs +78.9%
Equal in Other - 2.2
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 g
Contains more Fats +12.5%
Contains more Water +1138.2%
Contains more Protein +36.4%
Contains more Carbs +78.9%
Equal in Other - 2.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +112.7%
Contains more Polyunsaturated fat +29.6%
Equal in Saturated Fat - 0.244
18% 21% 61%
Saturated Fat: 0.259 g
Monounsaturated Fat: 0.302 g
Polyunsaturated fat: 0.888 g
23% 13% 64%
Saturated Fat: 0.244 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.685 g
Contains more Monounsaturated Fat +112.7%
Contains more Polyunsaturated fat +29.6%
Equal in Saturated Fat - 0.244

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 Saltine cracker
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient English muffin Saltine cracker Opinion
Net carbs 43.3g 79.6g Saltine cracker
Protein 7.7g 10.5g Saltine cracker
Fats 1.8g 1.6g English muffin
Carbs 46g 82.3g Saltine cracker
Calories 235kcal 393kcal Saltine cracker
Sugar 0.38g English muffin
Fiber 2.7g 2.7g
Calcium 52mg 22mg English muffin
Iron 0.89mg 7.72mg Saltine cracker
Magnesium 21mg 26mg Saltine cracker
Phosphorus 133mg 113mg English muffin
Potassium 131mg 115mg English muffin
Sodium 464mg 849mg English muffin
Zinc 0.7mg 0.94mg Saltine cracker
Copper 0.129mg 0.145mg Saltine cracker
Manganese 0.357mg 0.637mg Saltine cracker
Selenium 21.4µg Saltine cracker
Vitamin E 0.12mg Saltine cracker
Vitamin C 0.1mg 0mg English muffin
Vitamin B1 0.181mg 0.518mg Saltine cracker
Vitamin B2 0.154mg 0.59mg Saltine cracker
Vitamin B3 1.566mg 5.714mg Saltine cracker
Vitamin B5 0.446mg 0.39mg English muffin
Vitamin B6 0.043mg 0.085mg Saltine cracker
Folate 37µg 124µg Saltine cracker
Vitamin B12 0.04µg 0µg English muffin
Vitamin K 4.9µg Saltine cracker
Tryptophan 0.092mg 0.138mg Saltine cracker
Threonine 0.242mg 0.287mg Saltine cracker
Isoleucine 0.315mg 0.378mg Saltine cracker
Leucine 0.553mg 0.716mg Saltine cracker
Lysine 0.241mg 0.29mg Saltine cracker
Methionine 0.139mg 0.18mg Saltine cracker
Phenylalanine 0.379mg 0.514mg Saltine cracker
Valine 0.353mg 0.439mg Saltine cracker
Histidine 0.17mg 0.224mg Saltine cracker
Saturated Fat 0.259g 0.244g Saltine cracker
Monounsaturated Fat 0.302g 0.142g English muffin
Polyunsaturated fat 0.888g 0.685g English muffin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin Saltine cracker
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
15%
English muffin
44%
Saltine cracker
Minerals Daily Need Coverage Score
30%
English muffin
76%
Saltine cracker

Comparison summary

Which food is lower in Saturated Fat?
Saltine cracker
Saltine cracker is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Saltine cracker
Saltine cracker is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Saltine cracker
Saltine cracker is relatively richer in minerals
Which food is richer in vitamins?
Saltine cracker
Saltine cracker is relatively richer in vitamins
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
English muffin
English muffin contains less Sodium (difference - 385mg)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Saltine cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/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.