English Muffin vs. Graham Crackers
Nutrition comparison of English Muffin and Graham Crackers
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
english muffin
versus
graham crackers
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in english muffin and graham crackers:
- Both english muffin and graham crackers are high in calcium, calories, carbohydrates, dietary fiber and iron.
- English muffin has 4.6 times less saturated fat than graham cracker.
- English muffin is a great source of protein.
USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both english muffin and graham crackers are high in calories. Graham cracker has 93% more calories than english muffin - english muffin has 223 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, english muffin is heavier in protein, heavier in carbs and lighter in fat compared to graham crackers per calorie. English muffin has a macronutrient ratio of 15:77:8 and for graham crackers, 6:72:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| English Muffin | Graham Crackers | |
|---|---|---|
| Protein | 15% | 6% |
| Carbohydrates | 77% | 72% |
| Fat | 8% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Both english muffin and graham crackers are high in carbohydrates. Graham cracker has 73% more carbohydrates than english muffin - english muffin has 44.8g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both english muffin and graham crackers are high in dietary fiber. English muffin has 35% more dietary fiber than graham cracker - english muffin has 4.6g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and english muffin has 94% less sugar than graham cracker - english muffin has 1.6g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
English muffin is a great source of protein and it has 30% more protein than graham cracker - english muffin has 8.7g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
English muffin has 4.6 times less saturated fat than graham cracker - english muffin has 0.29g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and english muffin are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and english muffin does not contain significant amounts.
Vitamins
Vitamin A
Graham crackers and english muffin contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and english muffin does not contain significant amounts.
Vitamin E
English muffin and graham crackers contain similar amounts of Vitamin E - english muffin has 0.45mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
English muffin and graham crackers contain similar amounts of Vitamin K - english muffin has 0.8ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Both english muffin and graham crackers contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| English Muffin | Graham Crackers | |
|---|---|---|
| Thiamin | 0.431 MG | 0.265 MG |
| Riboflavin | 0.292 MG | 0.317 MG |
| Niacin | 3.356 MG | 4.439 MG |
| Pantothenic acid | 0.444 MG | 0.42 MG |
| Vitamin B6 | 0.087 MG | 0.156 MG |
| Folate | 64 UG | 91 UG |
Minerals
calcium
Both english muffin and graham crackers are high in calcium. English muffin has 131% more calcium than graham cracker - english muffin has 178mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both english muffin and graham crackers are high in iron. Graham cracker has 32% more iron than english muffin - english muffin has 2.9mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
English muffin and graham crackers contain similar amounts of potassium - english muffin has 186mg of potassium per 100 grams and graham cracker has 170mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both english muffin and graham crackers contain significant amounts of lutein + zeaxanthin.
| English Muffin | Graham Crackers | |
|---|---|---|
| beta-carotene | 2 UG | 1 UG |
| lutein + zeaxanthin | 92 UG | 77 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than english muffin per 100 grams.
| English Muffin | Graham Crackers | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.622 G |
| Total | 0.048 G | 0.622 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than english muffin per 100 grams.
| English Muffin | Graham Crackers | |
|---|---|---|
| linoleic acid | 0.785 G | 4.757 G |
| other omega 6 | ~ | 0.024 G |
| Total | 0.785 G | 4.781 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: English Muffin (Muffins, English, wheat) and Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) .
English Muffin g
()
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Daily Values (%) |
Graham Crackers g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does english muffin or graham crackers contain more calories in 100 grams?Both english muffin and graham crackers are high in calories. Graham cracker has 90% more calories than english muffin - english muffin has 223 calories in 100g and graham cracker has 430 calories.
Does english muffin or graham crackers have more carbohydrates?
By weight, both english muffin and graham crackers are high in carbohydrates. graham cracker has 70% more carbohydrates than english muffin - english muffin has 44.8g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does english muffin or graham crackers contain more calcium?
Both english muffin and graham crackers are high in calcium. English muffin has 130% more calcium than graham cracker - english muffin has 178mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does english muffin or graham crackers contain more iron?
Both english muffin and graham crackers are high in iron. Graham cracker has 30% more iron than english muffin - english muffin has 2.9mg of iron in 100 grams and graham cracker has 3.8mg of iron.