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Muffin vs. Cracker — In-Depth Nutrition Comparison

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Summary of differences between Muffin and Cracker

  • Muffin has more Choline, however, Cracker is higher in Iron, Vitamin K, Vitamin B2, Vitamin B1, Vitamin B3, Phosphorus, and Folate.
  • Cracker covers your daily need of Iron 34% more than Muffin.
  • Muffin has 10 times more Choline than Cracker. While Muffin has 92.5mg of Choline, Cracker has only 9.6mg.
  • Muffin has less Saturated Fat.

These are the specific foods used in this comparison Muffins, blueberry, commercially prepared (Includes mini-muffins) and Crackers, standard snack-type, regular.

Infographic

Muffin vs Cracker infographic
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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.
Muffin
3
:
Contains less Sodium -53.7%
Contains more Selenium +22.4%
Contains more Calcium +172.7%
Contains more Iron +210%
Contains more Magnesium +80%
Contains more Phosphorus +69.9%
Contains more Zinc +32.4%
Contains more Copper +73.3%
Equal in Potassium - 118
Equal in Manganese - 0.491
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 49% 8% 63% 11% 44% 11% 20% 59% 45%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Contains less Sodium -53.7%
Contains more Selenium +22.4%
Contains more Calcium +172.7%
Contains more Iron +210%
Contains more Magnesium +80%
Contains more Phosphorus +69.9%
Contains more Zinc +32.4%
Contains more Copper +73.3%
Equal in Potassium - 118
Equal in Manganese - 0.491

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.
Muffin
5
:
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +12.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +85.9%
Contains more Vitamin B1 +147.6%
Contains more Vitamin B2 +179.8%
Contains more Vitamin B3 +206.9%
Contains more Vitamin B6 +57.5%
Contains more Folate +91.7%
Contains more Vitamin K +76.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 33% 3% 3% 43% 38% 27% 29% 10% 36% 20% 99%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +12.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +85.9%
Contains more Vitamin B1 +147.6%
Contains more Vitamin B2 +179.8%
Contains more Vitamin B3 +206.9%
Contains more Vitamin B6 +57.5%
Contains more Folate +91.7%
Contains more Vitamin K +76.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Muffin
1
:
Contains more Water +694.9%
Contains more Protein +47.9%
Contains more Fats +64.5%
Contains more Carbs +15.7%
Contains more Other +68.2%
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more Water +694.9%
Contains more Protein +47.9%
Contains more Fats +64.5%
Contains more Carbs +15.7%
Contains more Other +68.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Muffin
1
:
Contains less Saturated Fat -48.9%
Contains more Monounsaturated Fat +35.9%
Contains more Polyunsaturated fat +62.1%
18% 31% 51%
Saturated Fat: 2.844 g
Monounsaturated Fat: 4.822 g
Polyunsaturated fat: 8.103 g
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Contains less Saturated Fat -48.9%
Contains more Monounsaturated Fat +35.9%
Contains more Polyunsaturated fat +62.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Muffin
4
:
Contains more Sucrose +303%
Contains more Glucose +161.7%
Contains more Fructose +317.2%
Contains more Lactose +∞%
Contains more Starch +204.7%
Equal in Maltose - 0.48
34% 59% 3% 3%
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
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more Sucrose +303%
Contains more Glucose +161.7%
Contains more Fructose +317.2%
Contains more Lactose +∞%
Contains more Starch +204.7%
Equal in Maltose - 0.48

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Muffin Cracker Opinion
Net carbs 51.9g 59g Cracker
Protein 4.49g 6.64g Cracker
Fats 16.07g 26.43g Cracker
Carbs 53g 61.3g Cracker
Calories 375kcal 510kcal Cracker
Starch 16.31g 49.69g Cracker
Fructose 1.21g 0.29g Muffin
Sugar 31.47g 8.18g Cracker
Fiber 1.1g 2.3g Cracker
Calcium 44mg 120mg Cracker
Iron 1.3mg 4.03mg Cracker
Magnesium 10mg 18mg Cracker
Phosphorus 146mg 248mg Cracker
Potassium 121mg 118mg Muffin
Sodium 336mg 726mg Muffin
Zinc 0.37mg 0.49mg Cracker
Copper 0.06mg 0.104mg Cracker
Manganese 0.449mg 0.491mg Cracker
Selenium 8.2µg 6.7µg Muffin
Vitamin A 73IU 0IU Muffin
Vitamin A RAE 21µg 0µg Muffin
Vitamin E 1.63mg 3.03mg Cracker
Vitamin D 4IU 0IU Muffin
Vitamin D 0.1µg 0µg Muffin
Vitamin C 0.9mg 0mg Muffin
Vitamin B1 0.168mg 0.416mg Cracker
Vitamin B2 0.163mg 0.456mg Cracker
Vitamin B3 1.418mg 4.352mg Cracker
Vitamin B5 0.47mg 0.417mg Muffin
Vitamin B6 0.04mg 0.063mg Cracker
Folate 48µg 92µg Cracker
Vitamin B12 0.16µg 0µg Muffin
Vitamin K 39.2µg 69.3µg Cracker
Tryptophan 0.066mg 0.084mg Cracker
Threonine 0.181mg 0.193mg Cracker
Isoleucine 0.224mg 0.246mg Cracker
Leucine 0.421mg 0.471mg Cracker
Lysine 0.199mg 0.103mg Muffin
Methionine 0.115mg 0.112mg Muffin
Phenylalanine 0.277mg 0.331mg Cracker
Valine 0.257mg 0.294mg Cracker
Histidine 0.128mg 0.145mg Cracker
Cholesterol 30mg 0mg Cracker
Trans Fat 0.2g 1.076g Muffin
Saturated Fat 2.844g 5.562g Muffin
Omega-3 - DHA 0.008g 0g Muffin
Omega-3 - DPA 0.001g 0g Muffin
Monounsaturated Fat 4.822g 6.553g Cracker
Polyunsaturated fat 8.103g 13.137g Cracker
Omega-6 - Eicosadienoic acid 0.007g 0.009g Cracker
Omega-6 - Linoleic acid 6.911g 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.048g 0.062g Cracker
Omega-3 - ALA 1.022g 1.485g Cracker
Omega-6 - Dihomo-gamma-linoleic acid 0.002g 0g Muffin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Muffin Cracker
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
28%
Muffin
53%
Cracker
Minerals Daily Need Coverage Score
32%
Muffin
56%
Cracker

Comparison summary

Which food contains less Sodium?
Muffin
Muffin contains less Sodium (difference - 390mg)
Which food is lower in Saturated Fat?
Muffin
Muffin is lower in Saturated Fat (difference - 2.718g)
Which food is lower in glycemic index?
Muffin
Muffin is lower in glycemic index (difference - 4)
Which food is cheaper?
Muffin
Muffin is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cracker
Cracker is lower in Sugar (difference - 23.29g)
Which food is lower in Cholesterol?
Cracker
Cracker is lower in Cholesterol (difference - 30mg)
Which food is richer in minerals?
Cracker
Cracker is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/nutrients
  2. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.