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Saltine cracker vs. Muffin — In-Depth Nutrition Comparison

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Differences between saltine cracker and muffin

  • Saltine cracker has more iron, vitamin B2, vitamin B1, vitamin B3, selenium, and folate, while muffin has more vitamin K and choline.
  • Saltine cracker's daily need coverage for iron is 80% higher.
  • Muffin contains 4 times less vitamin B3 than saltine cracker. Saltine cracker contains 5.714mg of vitamin B3, while muffin contains 1.418mg.
  • The amount of sodium in muffin is lower.
  • Muffin has a lower glycemic index. The glycemic index of muffin is 59, while the glycemic index of saltine cracker is 74.

The food types used in this comparison are Crackers, saltines, fat-free, low-sodium and Muffins, blueberry, commercially prepared (Includes mini-muffins).

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Saltine cracker vs Muffin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 6.6% 10% 290% 48% 26% 48% 111% 83% 117%
Muffin
3
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%
Contains more MagnesiumMagnesium +160%
Contains more IronIron +493.8%
Contains more CopperCopper +141.7%
Contains more ZincZinc +154.1%
Contains more ManganeseManganese +41.9%
Contains more SeleniumSelenium +161%
Contains more CalciumCalcium +100%
Contains more PhosphorusPhosphorus +29.2%
Contains less SodiumSodium -60.4%
~equal in Potassium ~121mg

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% 2.4% 0% 130% 136% 107% 23% 20% 0% 12% 93% 11%
Muffin
8
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%
Contains more Vitamin B1Vitamin B1 +208.3%
Contains more Vitamin B2Vitamin B2 +262%
Contains more Vitamin B3Vitamin B3 +303%
Contains more Vitamin B6Vitamin B6 +112.5%
Contains more FolateFolate +158.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1258.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +20.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +700%
Contains more CholineCholine +371.9%

All nutrients comparison - raw data values

Nutrient Saltine cracker Muffin DV% diff.
Iron 7.72mg 1.3mg 80%
Polyunsaturated fat 0.685g 8.103g 49%
Vitamin B2 0.59mg 0.163mg 33%
Vitamin B1 0.518mg 0.168mg 29%
Vitamin K 4.9µg 39.2µg 29%
Vitamin B3 5.714mg 1.418mg 27%
Selenium 21.4µg 8.2µg 24%
Fats 1.6g 16.07g 22%
Sodium 849mg 336mg 22%
Folate 124µg 48µg 19%
Choline 19.6mg 92.5mg 13%
Saturated fat 0.244g 2.844g 12%
Monounsaturated fat 0.142g 4.822g 12%
Protein 10.5g 4.49g 12%
Cholesterol 0mg 30mg 10%
Carbs 82.3g 53g 10%
Vitamin E 0.12mg 1.63mg 10%
Copper 0.145mg 0.06mg 9%
Manganese 0.637mg 0.449mg 8%
Starch 16.31g 7%
Vitamin B12 0µg 0.16µg 7%
Fiber 2.7g 1.1g 6%
Zinc 0.94mg 0.37mg 5%
Phosphorus 113mg 146mg 5%
Magnesium 26mg 10mg 4%
Vitamin B6 0.085mg 0.04mg 3%
Vitamin A 0µg 21µg 2%
Calcium 22mg 44mg 2%
Fructose 1.21g 2%
Vitamin B5 0.39mg 0.47mg 2%
Calories 393kcal 375kcal 1%
Vitamin D 0µg 0.1µg 1%
Vitamin C 0mg 0.9mg 1%
Vitamin D 0IU 4IU 1%
Net carbs 79.6g 51.9g N/A
Potassium 115mg 121mg 0%
Sugar 0.38g 31.47g N/A
Trans fat 0.2g N/A
Tryptophan 0.138mg 0.066mg 0%
Threonine 0.287mg 0.181mg 0%
Isoleucine 0.378mg 0.224mg 0%
Leucine 0.716mg 0.421mg 0%
Lysine 0.29mg 0.199mg 0%
Methionine 0.18mg 0.115mg 0%
Phenylalanine 0.514mg 0.277mg 0%
Valine 0.439mg 0.257mg 0%
Histidine 0.224mg 0.128mg 0%
Omega-3 - DHA 0g 0.008g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 6.911g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 g
Muffin
2
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Contains more ProteinProtein +133.9%
Contains more CarbsCarbs +55.3%
Contains more OtherOther +48.6%
Contains more FatsFats +904.4%
Contains more WaterWater +634.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 13% 64%
Saturated fat: Sat. Fat 0.244 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.685 g
Muffin
2
18% 31% 51%
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 -91.4%
Contains more Mono. FatMonounsaturated fat +3295.8%
Contains more Poly. FatPolyunsaturated fat +1082.9%

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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. Saltine cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/nutrients
  2. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.