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English muffin vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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What are the differences between English muffin and Saltine cracker (includes oyster, soda, soup)?

  • The amount of Iron, Vitamin B1, Vitamin B3, Vitamin B2, Folate, and Manganese in Saltine cracker (includes oyster, soda, soup) is higher than in English muffin.
  • Saltine cracker (includes oyster, soda, soup)'s daily need coverage for Iron is 59% more.
  • Saltine cracker (includes oyster, soda, soup) contains 3 times less Calcium than English muffin. English muffin contains 52mg of Calcium, while Saltine cracker (includes oyster, soda, soup) contains 19mg.
  • English muffin has less Sodium.

We used English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Crackers, saltines (includes oyster, soda, soup) types in this article.

Infographic

English muffin vs Saltine cracker (includes oyster, soda, soup) 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 +173.7%
Contains more Phosphorus +30.4%
Contains less Sodium -50.7%
Contains more Iron +525.8%
Contains more Potassium +16%
Contains more Manganese +92.2%
Equal in Magnesium - 23
Equal in Zinc - 0.69
Equal in Copper - 0.139
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 6% 209% 17% 44% 14% 123% 19% 47% 90% 57%
Contains more Calcium +173.7%
Contains more Phosphorus +30.4%
Contains less Sodium -50.7%
Contains more Iron +525.8%
Contains more Potassium +16%
Contains more Manganese +92.2%
Equal in Magnesium - 23
Equal in Zinc - 0.69
Equal in Copper - 0.139

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 A +∞%
Contains more Vitamin B1 +287.8%
Contains more Vitamin B2 +216.2%
Contains more Vitamin B3 +311.4%
Contains more Vitamin B5 +20.2%
Contains more Vitamin B6 +100%
Contains more Folate +262.2%
Contains more Vitamin B12 +125%
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 1% 23% 0% 0% 176% 113% 121% 33% 20% 101% 12% 64%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +287.8%
Contains more Vitamin B2 +216.2%
Contains more Vitamin B3 +311.4%
Contains more Vitamin B5 +20.2%
Contains more Vitamin B6 +100%
Contains more Folate +262.2%
Contains more Vitamin B12 +125%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +733.7%
Contains more Protein +22.9%
Contains more Fats +380%
Contains more Carbs +61%
Contains more Other +16.7%
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more Water +733.7%
Contains more Protein +22.9%
Contains more Fats +380%
Contains more Carbs +61%
Contains more Other +16.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -84.3%
Contains more Monounsaturated Fat +557.6%
Contains more Polyunsaturated fat +444.5%
18% 21% 61%
Saturated Fat: 0.259 g
Monounsaturated Fat: 0.302 g
Polyunsaturated fat: 0.888 g
20% 23% 57%
Saturated Fat: 1.653 g
Monounsaturated Fat: 1.986 g
Polyunsaturated fat: 4.835 g
Contains less Saturated Fat -84.3%
Contains more Monounsaturated Fat +557.6%
Contains more Polyunsaturated fat +444.5%

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 (includes oyster, soda, soup)
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient English muffin Saltine cracker (includes oyster, soda, soup) Opinion
Net carbs 43.3g 71.25g Saltine cracker (includes oyster, soda, soup)
Protein 7.7g 9.46g Saltine cracker (includes oyster, soda, soup)
Fats 1.8g 8.64g Saltine cracker (includes oyster, soda, soup)
Carbs 46g 74.05g Saltine cracker (includes oyster, soda, soup)
Calories 235kcal 418kcal Saltine cracker (includes oyster, soda, soup)
Starch 67.83g Saltine cracker (includes oyster, soda, soup)
Fructose 0.19g Saltine cracker (includes oyster, soda, soup)
Sugar 1.29g English muffin
Fiber 2.7g 2.8g Saltine cracker (includes oyster, soda, soup)
Calcium 52mg 19mg English muffin
Iron 0.89mg 5.57mg Saltine cracker (includes oyster, soda, soup)
Magnesium 21mg 23mg Saltine cracker (includes oyster, soda, soup)
Phosphorus 133mg 102mg English muffin
Potassium 131mg 152mg Saltine cracker (includes oyster, soda, soup)
Sodium 464mg 941mg English muffin
Zinc 0.7mg 0.69mg English muffin
Copper 0.129mg 0.139mg Saltine cracker (includes oyster, soda, soup)
Manganese 0.357mg 0.686mg Saltine cracker (includes oyster, soda, soup)
Selenium 10.3µg Saltine cracker (includes oyster, soda, soup)
Vitamin A 0IU 2IU Saltine cracker (includes oyster, soda, soup)
Vitamin A RAE 0µg 1µg Saltine cracker (includes oyster, soda, soup)
Vitamin E 1.15mg Saltine cracker (includes oyster, soda, soup)
Vitamin C 0.1mg 0mg English muffin
Vitamin B1 0.181mg 0.702mg Saltine cracker (includes oyster, soda, soup)
Vitamin B2 0.154mg 0.487mg Saltine cracker (includes oyster, soda, soup)
Vitamin B3 1.566mg 6.442mg Saltine cracker (includes oyster, soda, soup)
Vitamin B5 0.446mg 0.536mg Saltine cracker (includes oyster, soda, soup)
Vitamin B6 0.043mg 0.086mg Saltine cracker (includes oyster, soda, soup)
Folate 37µg 134µg Saltine cracker (includes oyster, soda, soup)
Vitamin B12 0.04µg 0.09µg Saltine cracker (includes oyster, soda, soup)
Vitamin K 25.4µg Saltine cracker (includes oyster, soda, soup)
Tryptophan 0.092mg 0.116mg Saltine cracker (includes oyster, soda, soup)
Threonine 0.242mg 0.268mg Saltine cracker (includes oyster, soda, soup)
Isoleucine 0.315mg 0.333mg Saltine cracker (includes oyster, soda, soup)
Leucine 0.553mg 0.652mg Saltine cracker (includes oyster, soda, soup)
Lysine 0.241mg 0.172mg English muffin
Methionine 0.139mg 0.147mg Saltine cracker (includes oyster, soda, soup)
Phenylalanine 0.379mg 0.45mg Saltine cracker (includes oyster, soda, soup)
Valine 0.353mg 0.399mg Saltine cracker (includes oyster, soda, soup)
Histidine 0.17mg 0.197mg Saltine cracker (includes oyster, soda, soup)
Trans Fat 0.167g English muffin
Saturated Fat 0.259g 1.653g English muffin
Monounsaturated Fat 0.302g 1.986g Saltine cracker (includes oyster, soda, soup)
Polyunsaturated fat 0.888g 4.835g Saltine cracker (includes oyster, soda, soup)
Omega-6 - Eicosadienoic acid 0.003g Saltine cracker (includes oyster, soda, soup)
Omega-6 - Linoleic acid 4.25g Saltine cracker (includes oyster, soda, soup)
Omega-6 - Gamma-linoleic acid 0.018g Saltine cracker (includes oyster, soda, soup)
Omega-3 - ALA 0.535g Saltine cracker (includes oyster, soda, soup)
Omega-3 - Eicosatrienoic acid 0.001g Saltine cracker (includes oyster, soda, soup)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin Saltine cracker (includes oyster, soda, soup)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
55%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
30%
English muffin
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is richer in minerals?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in minerals
Which food is lower in glycemic index?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
English muffin
English muffin contains less Sodium (difference - 477mg)
Which food is lower in Saturated Fat?
English muffin
English muffin is lower in Saturated Fat (difference - 1.394g)
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 (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.