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

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Important differences between graham cracker and English muffins

English muffins have less iron, manganese, vitamin B3, fats, folate, vitamin B2, carbs, vitamin B6, phosphorus, and vitamin B1.
Graham cracker's daily need coverage for iron is 36% more.
Graham cracker has 6 times more fats than English muffins. Graham cracker has 10.6g of fats, while English muffins have 1.8g.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Graham cracker

English muffin

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%
Contains more SeleniumSelenium	+∞%

~equal in Sodium ~464mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Graham cracker

English muffin

Contains more Vitamin EVitamin E	+∞%
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 Vitamin KVitamin K	+∞%
Contains more FolateFolate	+145.9%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B5 ~0.446mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)	0.599g		37%
Iron	3.78mg	0.89mg	36%
Polyunsaturated fat	5.388g	0.888g	30%
Manganese	1.019mg	0.357mg	29%
Omega-6 (Linoleic acid)	4.735g		28%
Starch	46.56g		19%
Vitamin B3	4.439mg	1.566mg	18%
Fats	10.6g	1.8g	14%
Folate	91µg	37µg	14%
Vitamin B2	0.317mg	0.154mg	13%
Vitamin K	14.3µg		12%
Carbs	77.66g	46g	11%
Selenium	6.3µg		11%
Calories	430kcal	235kcal	10%
Vitamin E	1.51mg		10%
Vitamin B6	0.156mg	0.043mg	9%
Phosphorus	185mg	133mg	7%
Vitamin B1	0.265mg	0.181mg	7%
Saturated fat	1.633g	0.259g	6%
Monounsaturated fat	2.509g	0.302g	6%
Magnesium	40mg	21mg	5%
Copper	0.17mg	0.129mg	5%
Calcium	77mg	52mg	3%
Fiber	3.4g	2.7g	3%
Protein	6.69g	7.7g	2%
Zinc	0.96mg	0.7mg	2%
Vitamin B12	0µg	0.04µg	2%
Potassium	170mg	131mg	1%
Vitamin B5	0.42mg	0.446mg	1%
Choline	5.9mg		1%
Fructose	0.99g		1%
Protein per 100 calories	1.6g	3.3g	N/A
Calories per 10 g protein	643kcal	305kcal	N/A
Weight per 100 calories	23g	43g	N/A
Unsaturated / Saturated Fat ratio	4.8	4.6	N/A
Vitamin C	0mg	0.1mg	0%
Net carbs	74.26g	43.3g	N/A
Sugar	24.85g		N/A
Sodium	459mg	464mg	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-6 (Gamma-linolenic acid)	0.024g		N/A
Omega-6 (Eicosadienoic acid)	0.004g		N/A