Graham cracker vs. Muffin — In-Depth Nutrition Comparison
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What are the differences between graham cracker and muffin?
- Graham cracker is higher in iron, manganese, vitamin B3, copper, vitamin B2, folate, and fiber, yet muffin is higher in vitamin K and choline.
- Graham cracker's daily need coverage for iron is 31% more.
- Graham cracker has 3 times more vitamin B3 than muffin. While graham cracker has 4.439mg of vitamin B3, muffin has only 1.418mg.
- The glycemic index of muffin is lower.
We used Cookies, graham crackers, plain or honey (includes cinnamon) and Muffins, blueberry, commercially prepared (Includes mini-muffins) types in this article.
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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 MagnesiumMagnesium | +300% |
| Contains more CalciumCalcium | +75% |
| Contains more PotassiumPotassium | +40.5% |
| Contains more IronIron | +190.8% |
| Contains more CopperCopper | +183.3% |
| Contains more ZincZinc | +159.5% |
| Contains more PhosphorusPhosphorus | +26.7% |
| Contains more ManganeseManganese | +126.9% |
| Contains less SodiumSodium | -26.8% |
| Contains more SeleniumSelenium | +30.2% |
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 B1Vitamin B1 | +57.7% |
| Contains more Vitamin B2Vitamin B2 | +94.5% |
| Contains more Vitamin B3Vitamin B3 | +213% |
| Contains more Vitamin B6Vitamin B6 | +290% |
| Contains more FolateFolate | +89.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +11.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +174.1% |
| Contains more CholineCholine | +1467.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.78mg | 1.3mg | 31% |
| Manganese | 1.019mg | 0.449mg | 25% |
| Vitamin K | 14.3µg | 39.2µg | 21% |
| Vitamin B3 | 4.439mg | 1.418mg | 19% |
| Polyunsaturated fat | 5.388g | 8.103g | 18% |
| Choline | 5.9mg | 92.5mg | 16% |
| Copper | 0.17mg | 0.06mg | 12% |
| Vitamin B2 | 0.317mg | 0.163mg | 12% |
| Starch | 46.56g | 16.31g | 12% |
| Folate | 91µg | 48µg | 11% |
| Cholesterol | 0mg | 30mg | 10% |
| Fiber | 3.4g | 1.1g | 9% |
| Vitamin B6 | 0.156mg | 0.04mg | 9% |
| Vitamin B1 | 0.265mg | 0.168mg | 8% |
| Carbs | 77.66g | 53g | 8% |
| Fats | 10.6g | 16.07g | 8% |
| Magnesium | 40mg | 10mg | 7% |
| Vitamin B12 | 0µg | 0.16µg | 7% |
| Saturated fat | 1.633g | 2.844g | 6% |
| Phosphorus | 185mg | 146mg | 6% |
| Monounsaturated fat | 2.509g | 4.822g | 6% |
| Zinc | 0.96mg | 0.37mg | 5% |
| Sodium | 459mg | 336mg | 5% |
| Protein | 6.69g | 4.49g | 4% |
| Selenium | 6.3µg | 8.2µg | 3% |
| Calcium | 77mg | 44mg | 3% |
| Calories | 430kcal | 375kcal | 3% |
| Vitamin A | 0µg | 21µg | 2% |
| Vitamin B5 | 0.42mg | 0.47mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin E | 1.51mg | 1.63mg | 1% |
| Potassium | 170mg | 121mg | 1% |
| Vitamin D | 0IU | 4IU | 1% |
| Vitamin C | 0mg | 0.9mg | 1% |
| Net carbs | 74.26g | 51.9g | N/A |
| Sugar | 24.85g | 31.47g | N/A |
| Trans fat | 0.055g | 0.2g | N/A |
| Tryptophan | 0.066mg | 0% | |
| Threonine | 0.181mg | 0% | |
| Isoleucine | 0.224mg | 0% | |
| Leucine | 0.421mg | 0% | |
| Lysine | 0.199mg | 0% | |
| Methionine | 0.115mg | 0% | |
| Phenylalanine | 0.277mg | 0% | |
| Valine | 0.257mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Fructose | 0.99g | 1.21g | 0% |
| Omega-3 - DHA | 0g | 0.008g | N/A |
| Omega-3 - ALA | 0.599g | 1.022g | N/A |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0.048g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | 0.002g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0.007g | N/A |
| Omega-6 - Linoleic acid | 4.735g | 6.911g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
4.49 g
Fats:
16.07 g
Carbs:
53 g
Water:
24.96 g
Other:
1.48 g
| Contains more ProteinProtein | +49% |
| Contains more CarbsCarbs | +46.5% |
| Contains more OtherOther | +12.2% |
| Contains more FatsFats | +51.6% |
| Contains more WaterWater | +636.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated fat:
Sat. Fat
2.844 g
Monounsaturated fat:
Mono. Fat
4.822 g
Polyunsaturated fat:
Poly. Fat
8.103 g
| Contains less Sat. FatSaturated fat | -42.6% |
| Contains more Mono. FatMonounsaturated fat | +92.2% |
| Contains more Poly. FatPolyunsaturated fat | +50.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
16.31 g
Sucrose:
28.01 g
Glucose:
1.23 g
Fructose:
1.21 g
Lactose:
0.54 g
Maltose:
0.47 g
Galactose:
0 g
| Contains more StarchStarch | +185.5% |
| Contains more SucroseSucrose | +22.7% |
| Contains more GlucoseGlucose | +18.3% |
| Contains more FructoseFructose | +22.2% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Galactose
~0g
