English muffins vs. Waffle — In-Depth Nutrition Comparison
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A recap on differences between English muffins and Waffle
- English muffins are higher in Iron, Vitamin B1, Vitamin B3, Folate, and Manganese, yet Waffle is higher in Selenium, Phosphorus, and Calcium.
- Waffle covers your daily Selenium needs 43% more than English muffins.
- English muffins contain 2 times more Folate than Waffle. While English muffins contain 94µg of Folate, Waffle contains only 46µg.
- The amount of Saturated Fat in English muffins are lower.
Food varieties used in this article are English muffins, plain, enriched, with ca prop (includes sourdough) and Waffles, plain, prepared from recipe.
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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
+73.2%
Contains
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Magnesium
+26.3%
Contains
less
Sodium
-16.8%
Contains
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Zinc
+54.4%
Contains
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Copper
+117.7%
Contains
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Manganese
+90.6%
Contains
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Calcium
+56.4%
Contains
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Phosphorus
+106.5%
Contains
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Potassium
+45.9%
Contains
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Selenium
+106.3%
Contains
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Iron
+73.2%
Contains
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Magnesium
+26.3%
Contains
less
Sodium
-16.8%
Contains
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Zinc
+54.4%
Contains
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Copper
+117.7%
Contains
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Manganese
+90.6%
Contains
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Calcium
+56.4%
Contains
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Phosphorus
+106.5%
Contains
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Potassium
+45.9%
Contains
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Selenium
+106.3%
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 C
+350%
Contains
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Vitamin B1
+81.4%
Contains
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Vitamin B3
+96.3%
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Folate
+104.3%
Contains
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Vitamin A
+∞%
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Vitamin B2
+38.8%
Contains
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Vitamin B5
+33.6%
Contains
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Vitamin B12
+525%
Equal in Vitamin B6 - 0.056
Contains
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Vitamin C
+350%
Contains
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Vitamin B1
+81.4%
Contains
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Vitamin B3
+96.3%
Contains
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Folate
+104.3%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B2
+38.8%
Contains
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Vitamin B5
+33.6%
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Vitamin B12
+525%
Equal in Vitamin B6 - 0.056
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+12.3%
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Carbs
+34.3%
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Fats
+734.3%
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Other
+81.3%
Equal in Water - 42
Protein:
8.87 g
Fats:
1.69 g
Carbs:
44.17 g
Water:
43.56 g
Other:
1.71 g
Protein:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
Contains
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Protein
+12.3%
Contains
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Carbs
+34.3%
Contains
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Fats
+734.3%
Contains
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Other
+81.3%
Equal in Water - 42
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-74.4%
Contains
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Monounsaturated Fat
+819.3%
Contains
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Polyunsaturated fat
+1262.4%
Saturated Fat:
0.733 g
Monounsaturated Fat:
0.383 g
Polyunsaturated fat:
0.498 g
Saturated Fat:
2.866 g
Monounsaturated Fat:
3.521 g
Polyunsaturated fat:
6.785 g
Contains
less
Saturated Fat
-74.4%
Contains
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Monounsaturated Fat
+819.3%
Contains
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Polyunsaturated fat
+1262.4%
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 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 minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 40.67g | 32.9g |
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| Protein | 8.87g | 7.9g |
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| Fats | 1.69g | 14.1g |
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| Carbs | 44.17g | 32.9g |
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| Calories | 227kcal | 291kcal |
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| Starch | 37.2g |
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| Fructose | 0.69g |
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| Sugar | 3.53g |
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| Fiber | 3.5g |
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| Calcium | 163mg | 255mg |
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| Iron | 4mg | 2.31mg |
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| Magnesium | 24mg | 19mg |
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| Phosphorus | 92mg | 190mg |
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| Potassium | 109mg | 159mg |
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| Sodium | 425mg | 511mg |
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| Zinc | 1.05mg | 0.68mg |
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| Copper | 0.135mg | 0.062mg |
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| Manganese | 0.505mg | 0.265mg |
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| Selenium | 22.4µg | 46.2µg |
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| Vitamin A | 0IU | 228IU |
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| Vitamin A RAE | 0µg | 65µg |
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| Vitamin E | 0.31mg |
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| Vitamin C | 1.8mg | 0.4mg |
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| Vitamin B1 | 0.477mg | 0.263mg |
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| Vitamin B2 | 0.25mg | 0.347mg |
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| Vitamin B3 | 4.07mg | 2.073mg |
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| Vitamin B5 | 0.363mg | 0.485mg |
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| Vitamin B6 | 0.054mg | 0.056mg |
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| Folate | 94µg | 46µg |
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| Vitamin B12 | 0.04µg | 0.25µg |
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| Vitamin K | 1.2µg |
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| Tryptophan | 0.108mg | 0.099mg |
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| Threonine | 0.331mg | 0.289mg |
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| Isoleucine | 0.404mg | 0.362mg |
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| Leucine | 0.652mg | 0.63mg |
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| Lysine | 0.45mg | 0.384mg |
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| Methionine | 153mg | 0.179mg |
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| Phenylalanine | 0.417mg | 0.395mg |
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| Valine | 0.454mg | 0.409mg |
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| Histidine | 0.201mg | 0.187mg |
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| Cholesterol | 0mg | 69mg |
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| Saturated Fat | 0.733g | 2.866g |
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| Omega-3 - DHA | 0g | 0.006g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Monounsaturated Fat | 0.383g | 3.521g |
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| Polyunsaturated fat | 0.498g | 6.785g |
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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%
26%
Minerals Daily Need Coverage Score
58%
66%
Comparison summary
Which food is lower in Sugar?
Waffle is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
English muffins contains less Sodium (difference - 86mg)
Which food is lower in Cholesterol?
English muffins is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
English muffins is lower in Saturated Fat (difference - 2.133g)
Which food is lower in glycemic index?
English muffins is lower in glycemic index (difference - 31)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.
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.