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Muffin vs. Crackers — In-Depth Nutrition Comparison

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Summary of differences between muffin and crackers

  • Muffin has more choline; however, crackers are higher in iron, vitamin K, vitamin B2, vitamin B1, vitamin B3, phosphorus, and folate.
  • Crackers cover your daily need for iron, 34% more than muffin.
  • Muffin has 10 times more choline than crackers. While muffin has 92.5mg of choline, crackers have 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 Crackers 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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains less SodiumSodium -53.7%
Contains more SeleniumSelenium +22.4%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +172.7%
Contains more IronIron +210%
Contains more CopperCopper +73.3%
Contains more ZincZinc +32.4%
Contains more PhosphorusPhosphorus +69.9%
~equal in Potassium ~118mg
~equal in Manganese ~0.491mg

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
6
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +12.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +863.5%
Contains more Vitamin EVitamin E +85.9%
Contains more Vitamin B1Vitamin B1 +147.6%
Contains more Vitamin B2Vitamin B2 +179.8%
Contains more Vitamin B3Vitamin B3 +206.9%
Contains more Vitamin B6Vitamin B6 +57.5%
Contains more Vitamin KVitamin K +76.8%
Contains more FolateFolate +91.7%

All nutrients comparison - raw data values

Nutrient Muffin Crackers DV% diff.
Polyunsaturated fat 8.103g 13.137g 34%
Iron 1.3mg 4.03mg 34%
Vitamin K 39.2µg 69.3µg 25%
Vitamin B2 0.163mg 0.456mg 23%
Vitamin B1 0.168mg 0.416mg 21%
Vitamin B3 1.418mg 4.352mg 18%
Sodium 336mg 726mg 17%
Fats 16.07g 26.43g 16%
Phosphorus 146mg 248mg 15%
Choline 92.5mg 9.6mg 15%
Starch 16.31g 49.69g 14%
Saturated fat 2.844g 5.562g 12%
Folate 48µg 92µg 11%
Cholesterol 30mg 0mg 10%
Vitamin E 1.63mg 3.03mg 9%
Calcium 44mg 120mg 8%
Vitamin B12 0.16µg 0µg 7%
Calories 375kcal 510kcal 7%
Copper 0.06mg 0.104mg 5%
Fiber 1.1g 2.3g 5%
Monounsaturated fat 4.822g 6.553g 4%
Protein 4.49g 6.64g 4%
Selenium 8.2µg 6.7µg 3%
Carbs 53g 61.3g 3%
Vitamin A 21µg 0µg 2%
Magnesium 10mg 18mg 2%
Manganese 0.449mg 0.491mg 2%
Vitamin B6 0.04mg 0.063mg 2%
Fructose 1.21g 0.29g 1%
Vitamin B5 0.47mg 0.417mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin C 0.9mg 0mg 1%
Vitamin D 4IU 0IU 1%
Zinc 0.37mg 0.49mg 1%
Net carbs 51.9g 59g N/A
Potassium 121mg 118mg 0%
Sugar 31.47g 8.18g N/A
Trans fat 0.2g 1.076g N/A
Tryptophan 0.066mg 0.084mg 0%
Threonine 0.181mg 0.193mg 0%
Isoleucine 0.224mg 0.246mg 0%
Leucine 0.421mg 0.471mg 0%
Lysine 0.199mg 0.103mg 0%
Methionine 0.115mg 0.112mg 0%
Phenylalanine 0.277mg 0.331mg 0%
Valine 0.257mg 0.294mg 0%
Histidine 0.128mg 0.145mg 0%
Omega-3 - DHA 0.008g 0g N/A
Omega-3 - ALA 1.022g 1.485g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Gamma-linoleic acid 0.048g 0.062g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.009g N/A
Omega-6 - Linoleic acid 6.911g 11.48g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Muffin
1
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 WaterWater +694.9%
Contains more ProteinProtein +47.9%
Contains more FatsFats +64.5%
Contains more CarbsCarbs +15.7%
Contains more OtherOther +68.2%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Muffin
4
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 SucroseSucrose +303%
Contains more GlucoseGlucose +161.7%
Contains more FructoseFructose +317.2%
Contains more LactoseLactose +∞%
Contains more StarchStarch +204.7%
~equal in Maltose ~0.48g
~equal in Galactose ~0g

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