Saltine cracker vs. English muffins — In-Depth Nutrition Comparison
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A recap on differences between Saltine cracker and English muffins
- Saltine cracker is higher in Iron, Vitamin B2, Vitamin B3, Folate, and Manganese, yet English muffins are higher in Calcium.
- Saltine cracker covers your daily Iron needs 47% more than English muffins.
- Saltine cracker contains 2 times more Vitamin B2 than English muffins. While Saltine cracker contains 0.59mg of Vitamin B2, English muffins contain only 0.25mg.
- The amount of Sodium in English muffins are lower.
Food varieties used in this article are Crackers, saltines, fat-free, low-sodium and English muffins, plain, enriched, with ca prop (includes sourdough).
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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
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Iron
+93%
Contains
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Phosphorus
+22.8%
Contains
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Manganese
+26.1%
Contains
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Calcium
+640.9%
Contains
less
Sodium
-49.9%
Contains
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Zinc
+11.7%
Equal in Magnesium - 24
Equal in Potassium - 109
Equal in Copper - 0.135
Equal in Selenium - 22.4
Contains
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Iron
+93%
Contains
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Phosphorus
+22.8%
Contains
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Manganese
+26.1%
Contains
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Calcium
+640.9%
Contains
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Sodium
-49.9%
Contains
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Zinc
+11.7%
Equal in Magnesium - 24
Equal in Potassium - 109
Equal in Copper - 0.135
Equal in Selenium - 22.4
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.
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Contains
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Vitamin B2
+136%
Contains
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Vitamin B3
+40.4%
Contains
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Vitamin B6
+57.4%
Contains
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Folate
+31.9%
Contains
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Vitamin K
+308.3%
Contains
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Vitamin E
+158.3%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B1 - 0.477
Equal in Vitamin B5 - 0.363
Contains
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Vitamin B2
+136%
Contains
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Vitamin B3
+40.4%
Contains
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Vitamin B6
+57.4%
Contains
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Folate
+31.9%
Contains
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Vitamin K
+308.3%
Contains
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Vitamin E
+158.3%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B1 - 0.477
Equal in Vitamin B5 - 0.363
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+18.4%
Contains
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Carbs
+86.3%
Contains
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Other
+28.7%
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Water
+1181.2%
Equal in Fats - 1.69
Protein:
10.5 g
Fats:
1.6 g
Carbs:
82.3 g
Water:
3.4 g
Other:
2.2 g
Protein:
8.87 g
Fats:
1.69 g
Carbs:
44.17 g
Water:
43.56 g
Other:
1.71 g
Contains
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Protein
+18.4%
Contains
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Carbs
+86.3%
Contains
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Other
+28.7%
Contains
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Water
+1181.2%
Equal in Fats - 1.69
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-66.7%
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Polyunsaturated fat
+37.6%
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Monounsaturated Fat
+169.7%
Saturated Fat:
0.244 g
Monounsaturated Fat:
0.142 g
Polyunsaturated fat:
0.685 g
Saturated Fat:
0.733 g
Monounsaturated Fat:
0.383 g
Polyunsaturated fat:
0.498 g
Contains
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Saturated Fat
-66.7%
Contains
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Polyunsaturated fat
+37.6%
Contains
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Monounsaturated Fat
+169.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 79.6g | 40.67g |
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| Protein | 10.5g | 8.87g |
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| Fats | 1.6g | 1.69g |
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| Carbs | 82.3g | 44.17g |
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| Calories | 393kcal | 227kcal |
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| Starch | 37.2g |
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| Fructose | 0.69g |
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| Sugar | 0.38g | 3.53g |
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| Fiber | 2.7g | 3.5g |
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| Calcium | 22mg | 163mg |
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| Iron | 7.72mg | 4mg |
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| Magnesium | 26mg | 24mg |
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| Phosphorus | 113mg | 92mg |
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| Potassium | 115mg | 109mg |
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| Sodium | 849mg | 425mg |
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| Zinc | 0.94mg | 1.05mg |
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| Copper | 0.145mg | 0.135mg |
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| Manganese | 0.637mg | 0.505mg |
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| Selenium | 21.4µg | 22.4µg |
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| Vitamin E | 0.12mg | 0.31mg |
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| Vitamin C | 0mg | 1.8mg |
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| Vitamin B1 | 0.518mg | 0.477mg |
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| Vitamin B2 | 0.59mg | 0.25mg |
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| Vitamin B3 | 5.714mg | 4.07mg |
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| Vitamin B5 | 0.39mg | 0.363mg |
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| Vitamin B6 | 0.085mg | 0.054mg |
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| Folate | 124µg | 94µg |
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| Vitamin B12 | 0µg | 0.04µg |
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| Vitamin K | 4.9µg | 1.2µg |
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| Tryptophan | 0.138mg | 0.108mg |
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| Threonine | 0.287mg | 0.331mg |
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| Isoleucine | 0.378mg | 0.404mg |
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| Leucine | 0.716mg | 0.652mg |
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| Lysine | 0.29mg | 0.45mg |
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| Methionine | 0.18mg | 153mg |
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| Phenylalanine | 0.514mg | 0.417mg |
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| Valine | 0.439mg | 0.454mg |
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| Histidine | 0.224mg | 0.201mg |
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| Saturated Fat | 0.244g | 0.733g |
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| Monounsaturated Fat | 0.142g | 0.383g |
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| Polyunsaturated fat | 0.685g | 0.498g |
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| Omega-3 - ALA | 0.048g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
44%
32%
Minerals Daily Need Coverage Score
76%
58%
Comparison summary
Which food is lower in Sugar?
Saltine cracker is lower in Sugar (difference - 3.15g)
Which food is lower in Saturated Fat?
Saltine cracker is lower in Saturated Fat (difference - 0.489g)
Which food is richer in minerals?
Saltine cracker is relatively richer in minerals
Which food is richer in vitamins?
Saltine cracker is relatively richer in vitamins
Which food contains less Sodium?
English muffins contains less Sodium (difference - 424mg)
Which food is lower in glycemic index?
English muffins is lower in glycemic index (difference - 29)
Which food is cheaper?
English muffins is cheaper (difference - $2.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)