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

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Important differences between English muffins and Cheese crackers

  • English muffins have more Selenium, however, Cheese crackers have more Phosphorus, Folate, Vitamin B3, Vitamin E , Vitamin B12, Iron, and Vitamin B6.
  • Cheese crackers' daily need coverage for Sodium is 24% more.
  • English muffins have 2 times more Selenium than Cheese crackers. English muffins have 22.4µg of Selenium, while Cheese crackers have 13.5µg.
  • English muffins are lower in Sodium.

The food varieties used in the comparison are English muffins, plain, enriched, with ca prop (includes sourdough) and Crackers, cheese, regular.

Infographic

English muffins vs Cheese crackers 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 +19.9%
Contains less Sodium -56.3%
Contains more Selenium +65.9%
Contains more Iron +22%
Contains more Phosphorus +117.4%
Contains more Potassium +43.1%
Contains more Zinc +13.3%
Contains more Manganese +11.3%
Equal in Magnesium - 25
Equal in Copper - 0.125
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 150% 18% 40% 10% 56% 29% 45% 66% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 183% 18% 86% 14% 127% 33% 42% 74% 74%
Contains more Calcium +19.9%
Contains less Sodium -56.3%
Contains more Selenium +65.9%
Contains more Iron +22%
Contains more Phosphorus +117.4%
Contains more Potassium +43.1%
Contains more Zinc +13.3%
Contains more Manganese +11.3%
Equal in Magnesium - 25
Equal in Copper - 0.125

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 Choline +83.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +606.5%
Contains more Vitamin B1 +17.8%
Contains more Vitamin B2 +35.2%
Contains more Vitamin B3 +50.2%
Contains more Vitamin B5 +30%
Contains more Vitamin B6 +214.8%
Contains more Folate +61.7%
Contains more Vitamin B12 +750%
Contains more Vitamin K +683.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 7% 0% 6% 120% 58% 77% 22% 13% 71% 5% 9% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 44% 0% 0% 141% 78% 115% 29% 40% 114% 43% 5% 24%
Contains more Vitamin C +∞%
Contains more Choline +83.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +606.5%
Contains more Vitamin B1 +17.8%
Contains more Vitamin B2 +35.2%
Contains more Vitamin B3 +50.2%
Contains more Vitamin B5 +30%
Contains more Vitamin B6 +214.8%
Contains more Folate +61.7%
Contains more Vitamin B12 +750%
Contains more Vitamin K +683.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1127%
Contains more Protein +23.2%
Contains more Fats +1245.6%
Contains more Carbs +34.5%
Contains more Other +96.5%
9% 2% 44% 44% 2%
Protein: 8.87 g
Fats: 1.69 g
Carbs: 44.17 g
Water: 43.56 g
Other: 1.71 g
11% 23% 59% 4% 3%
Protein: 10.93 g
Fats: 22.74 g
Carbs: 59.42 g
Water: 3.55 g
Other: 3.36 g
Contains more Water +1127%
Contains more Protein +23.2%
Contains more Fats +1245.6%
Contains more Carbs +34.5%
Contains more Other +96.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -86.1%
Contains more Monounsaturated Fat +1399.7%
Contains more Polyunsaturated fat +1926.1%
45% 24% 31%
Saturated Fat: 0.733 g
Monounsaturated Fat: 0.383 g
Polyunsaturated fat: 0.498 g
25% 27% 48%
Saturated Fat: 5.288 g
Monounsaturated Fat: 5.744 g
Polyunsaturated fat: 10.09 g
Contains less Saturated Fat -86.1%
Contains more Monounsaturated Fat +1399.7%
Contains more Polyunsaturated fat +1926.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +120%
Contains more Fructose +86.5%
Contains more Starch +41.3%
Contains more Maltose +76.1%
91% 2% 5%
Starch: 37.2 g
Sucrose: 0 g
Glucose: 0.66 g
Fructose: 0.69 g
Lactose: 0 g
Maltose: 2.18 g
Galactose: 0 g
92% 7%
Starch: 52.56 g
Sucrose: 0 g
Glucose: 0.3 g
Fructose: 0.37 g
Lactose: 0 g
Maltose: 3.84 g
Galactose: 0 g
Contains more Glucose +120%
Contains more Fructose +86.5%
Contains more Starch +41.3%
Contains more Maltose +76.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient English muffins Cheese crackers Opinion
Net carbs 40.67g 57.12g Cheese crackers
Protein 8.87g 10.93g Cheese crackers
Fats 1.69g 22.74g Cheese crackers
Carbs 44.17g 59.42g Cheese crackers
Calories 227kcal 489kcal Cheese crackers
Starch 37.2g 52.56g Cheese crackers
Fructose 0.69g 0.37g English muffins
Sugar 3.53g 4.53g English muffins
Fiber 3.5g 2.3g English muffins
Calcium 163mg 136mg English muffins
Iron 4mg 4.88mg Cheese crackers
Magnesium 24mg 25mg Cheese crackers
Phosphorus 92mg 200mg Cheese crackers
Potassium 109mg 156mg Cheese crackers
Sodium 425mg 973mg English muffins
Zinc 1.05mg 1.19mg Cheese crackers
Copper 0.135mg 0.125mg English muffins
Manganese 0.505mg 0.562mg Cheese crackers
Selenium 22.4µg 13.5µg English muffins
Vitamin A 0IU 156IU Cheese crackers
Vitamin A RAE 0µg 17µg Cheese crackers
Vitamin E 0.31mg 2.19mg Cheese crackers
Vitamin D 0IU 1IU Cheese crackers
Vitamin C 1.8mg 0mg English muffins
Vitamin B1 0.477mg 0.562mg Cheese crackers
Vitamin B2 0.25mg 0.338mg Cheese crackers
Vitamin B3 4.07mg 6.113mg Cheese crackers
Vitamin B5 0.363mg 0.472mg Cheese crackers
Vitamin B6 0.054mg 0.17mg Cheese crackers
Folate 94µg 152µg Cheese crackers
Vitamin B12 0.04µg 0.34µg Cheese crackers
Choline 16mg 8.7mg English muffins
Vitamin K 1.2µg 9.4µg Cheese crackers
Tryptophan 0.108mg 0.129mg Cheese crackers
Threonine 0.331mg 0.295mg English muffins
Isoleucine 0.404mg 0.424mg Cheese crackers
Leucine 0.652mg 0.744mg Cheese crackers
Lysine 0.45mg 0.418mg English muffins
Methionine 153mg 0.194mg English muffins
Phenylalanine 0.417mg 0.49mg Cheese crackers
Valine 0.454mg 0.478mg Cheese crackers
Histidine 0.201mg 0.245mg Cheese crackers
Cholesterol 0mg 3mg English muffins
Trans Fat 0g 0.542g English muffins
Saturated Fat 0.733g 5.288g English muffins
Omega-3 - EPA 0g 0.001g Cheese crackers
Omega-3 - DPA 0g 0.001g Cheese crackers
Monounsaturated Fat 0.383g 5.744g Cheese crackers
Polyunsaturated fat 0.498g 10.09g Cheese crackers
Omega-6 - Eicosadienoic acid 0g 0.007g Cheese crackers
Omega-6 - Linoleic acid 9.25g Cheese crackers
Omega-3 - ALA 0.048g 0.715g Cheese crackers
Omega-6 - Dihomo-gamma-linoleic acid 0.001g Cheese crackers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffins Cheese crackers
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
30%
English muffins
49%
Cheese crackers
Minerals Daily Need Coverage Score
58%
English muffins
69%
Cheese crackers

Comparison summary

Which food is lower in Sugar?
English muffins
English muffins is lower in Sugar (difference - 1g)
Which food contains less Sodium?
English muffins
English muffins contains less Sodium (difference - 548mg)
Which food is lower in Cholesterol?
English muffins
English muffins is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
English muffins
English muffins is lower in Saturated Fat (difference - 4.555g)
Which food is lower in glycemic index?
English muffins
English muffins is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Cheese crackers
Cheese crackers is relatively richer in minerals
Which food is richer in vitamins?
Cheese crackers
Cheese crackers is relatively richer in vitamins
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 muffins - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174994/nutrients
  2. Cheese crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174975/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.