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  6. Graham cracker vs. English muffin

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, folate, vitamin B2, vitamin B6, phosphorus, and vitamin B1.
  • Graham cracker's daily need coverage for iron is 36% more.
  • Graham cracker has 6 times more saturated fat than English muffins. Graham cracker has 1.633g of saturated fat, while English muffins have 0.259g.

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).

Infographic

Graham cracker vs English muffin 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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%
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

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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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%
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 CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.446mg

All nutrients comparison - raw data values

Nutrient Graham cracker English muffin DV% diff.
Iron 3.78mg 0.89mg 36%
Polyunsaturated fat 5.388g 0.888g 30%
Manganese 1.019mg 0.357mg 29%
Starch 46.56g 19%
Vitamin B3 4.439mg 1.566mg 18%
Folate 91µg 37µg 14%
Fats 10.6g 1.8g 14%
Vitamin B2 0.317mg 0.154mg 13%
Vitamin K 14.3µg 12%
Carbs 77.66g 46g 11%
Selenium 6.3µg 11%
Vitamin E 1.51mg 10%
Calories 430kcal 235kcal 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%
Copper 0.17mg 0.129mg 5%
Magnesium 40mg 21mg 5%
Fiber 3.4g 2.7g 3%
Calcium 77mg 52mg 3%
Protein 6.69g 7.7g 2%
Vitamin B12 0µg 0.04µg 2%
Zinc 0.96mg 0.7mg 2%
Choline 5.9mg 1%
Fructose 0.99g 1%
Vitamin B5 0.42mg 0.446mg 1%
Potassium 170mg 131mg 1%
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-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

Macronutrient Comparison

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

Fat Type Comparison

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

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