English muffins vs. Wafer — In-Depth Nutrition Comparison
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A recap on differences between English muffins and Wafer
- English muffins are higher in Selenium, Vitamin B1, Calcium, Folate, and Vitamin B3, yet Wafer is higher in Copper, Manganese, and Magnesium.
- Wafer covers your daily Copper needs 36% more than English muffins.
- English muffins contain 5 times more Calcium than Wafer. While English muffins contain 163mg of Calcium, Wafer contains only 31mg.
- The amount of Sodium in English muffins are lower.
Food varieties used in this article are English muffins, plain, enriched, with ca prop (includes sourdough) and Cookies, chocolate wafers.
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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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Calcium
+425.8%
Contains
less
Sodium
-26.7%
Contains
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Selenium
+293%
Contains
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Magnesium
+120.8%
Contains
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Phosphorus
+43.5%
Contains
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Potassium
+92.7%
Contains
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Copper
+243%
Contains
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Manganese
+37.8%
Equal in Iron - 4.01
Equal in Zinc - 1.09
Contains
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Calcium
+425.8%
Contains
less
Sodium
-26.7%
Contains
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Selenium
+293%
Contains
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Magnesium
+120.8%
Contains
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Phosphorus
+43.5%
Contains
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Potassium
+92.7%
Contains
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Copper
+243%
Contains
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Manganese
+37.8%
Equal in Iron - 4.01
Equal in Zinc - 1.09
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.
:
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+135%
Contains
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Vitamin B3
+42.4%
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Folate
+100%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+132.3%
Contains
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Vitamin B12
+125%
Contains
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Vitamin K
+100%
Equal in Vitamin B2 - 0.266
Equal in Vitamin B5 - 0.381
Equal in Vitamin B6 - 0.051
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+135%
Contains
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Vitamin B3
+42.4%
Contains
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Folate
+100%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+132.3%
Contains
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Vitamin B12
+125%
Contains
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Vitamin K
+100%
Equal in Vitamin B2 - 0.266
Equal in Vitamin B5 - 0.381
Equal in Vitamin B6 - 0.051
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+34.4%
Contains
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Water
+868%
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Fats
+740.2%
Contains
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Carbs
+64.6%
Contains
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Other
+17%
Protein:
8.87 g
Fats:
1.69 g
Carbs:
44.17 g
Water:
43.56 g
Other:
1.71 g
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Contains
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Protein
+34.4%
Contains
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Water
+868%
Contains
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Fats
+740.2%
Contains
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Carbs
+64.6%
Contains
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Other
+17%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-82.7%
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Monounsaturated Fat
+1170.2%
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Polyunsaturated fat
+733.9%
Saturated Fat:
0.733 g
Monounsaturated Fat:
0.383 g
Polyunsaturated fat:
0.498 g
Saturated Fat:
4.241 g
Monounsaturated Fat:
4.865 g
Polyunsaturated fat:
4.153 g
Contains
less
Saturated Fat
-82.7%
Contains
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Monounsaturated Fat
+1170.2%
Contains
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Polyunsaturated fat
+733.9%
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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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 40.67g | 69.3g |
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| Protein | 8.87g | 6.6g |
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| Fats | 1.69g | 14.2g |
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| Carbs | 44.17g | 72.7g |
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| Calories | 227kcal | 433kcal |
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| Starch | 37.2g |
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| Fructose | 0.69g |
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| Sugar | 3.53g | 37.43g |
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| Fiber | 3.5g | 3.4g |
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| Calcium | 163mg | 31mg |
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| Iron | 4mg | 4.01mg |
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| Magnesium | 24mg | 53mg |
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| Phosphorus | 92mg | 132mg |
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| Potassium | 109mg | 210mg |
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| Sodium | 425mg | 580mg |
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| Zinc | 1.05mg | 1.09mg |
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| Copper | 0.135mg | 0.463mg |
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| Manganese | 0.505mg | 0.696mg |
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| Selenium | 22.4µg | 5.7µg |
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| Vitamin A | 0IU | 10IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 0.31mg | 0.72mg |
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| Vitamin C | 1.8mg | 0mg |
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| Vitamin B1 | 0.477mg | 0.203mg |
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| Vitamin B2 | 0.25mg | 0.266mg |
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| Vitamin B3 | 4.07mg | 2.858mg |
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| Vitamin B5 | 0.363mg | 0.381mg |
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| Vitamin B6 | 0.054mg | 0.051mg |
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| Folate | 94µg | 47µg |
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| Vitamin B12 | 0.04µg | 0.09µg |
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| Vitamin K | 1.2µg | 2.4µg |
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| Tryptophan | 0.108mg | 0.096mg |
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| Threonine | 0.331mg | 0.22mg |
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| Isoleucine | 0.404mg | 0.261mg |
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| Leucine | 0.652mg | 0.447mg |
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| Lysine | 0.45mg | 0.281mg |
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| Methionine | 153mg | 0.105mg |
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| Phenylalanine | 0.417mg | 0.308mg |
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| Valine | 0.454mg | 0.323mg |
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| Histidine | 0.201mg | 0.128mg |
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| Cholesterol | 0mg | 2mg |
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| Saturated Fat | 0.733g | 4.241g |
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| Omega-3 - DHA | 0g | 0.002g |
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| Omega-3 - EPA | 0g | 0.003g |
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| Monounsaturated Fat | 0.383g | 4.865g |
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| Polyunsaturated fat | 0.498g | 4.153g |
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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
32%
22%
Minerals Daily Need Coverage Score
58%
65%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is lower in Sugar?
English muffins is lower in Sugar (difference - 33.9g)
Which food contains less Sodium?
English muffins contains less Sodium (difference - 155mg)
Which food is lower in Cholesterol?
English muffins is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
English muffins is lower in Saturated Fat (difference - 3.508g)
Which food is lower in glycemic index?
English muffins is lower in glycemic index (difference - 16)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.