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  6. Rye bread vs. English muffin

Rye bread vs. English muffin — In-Depth Nutrition Comparison

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How are Rye bread and English muffin different?

  • Rye bread has more Iron, Vitamin B1, Manganese, Folate, Vitamin B3, Vitamin B2, Fiber, and Copper than English muffin.
  • Daily need coverage for Iron from Rye bread is 24% higher.
  • Rye bread contains 3 times more Folate than English muffin. While Rye bread contains 110µg of Folate, English muffin contains only 37µg.
  • English muffin has less Sodium.

Bread, rye and English muffins, plain, unenriched, without calcium propionate (includes sourdough) are the varieties used in this article.

Infographic

Rye bread vs English muffin infographic
Infographic link

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.
Rye bread
Rye bread
8
:
2
English muffin
English muffin
Contains more Calcium +40.4%
Contains more Iron +218%
Contains more Magnesium +90.5%
Contains more Potassium +26.7%
Contains more Zinc +62.9%
Contains more Copper +44.2%
Contains more Manganese +130.8%
Contains less Sodium -23.1%
Equal in Phosphorus - 133
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
English muffin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 34% 15% 57% 12% 61% 20% 43% 47% 0%
Contains more Calcium +40.4%
Contains more Iron +218%
Contains more Magnesium +90.5%
Contains more Potassium +26.7%
Contains more Zinc +62.9%
Contains more Copper +44.2%
Contains more Manganese +130.8%
Contains less Sodium -23.1%
Equal in Phosphorus - 133

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.
Rye bread
Rye bread
10
:
2
English muffin
English muffin
Contains more Vitamin A +∞%
Contains more Vitamin C +300%
Contains more Vitamin B1 +139.8%
Contains more Vitamin B2 +117.5%
Contains more Vitamin B3 +143%
Contains more Vitamin B6 +74.4%
Contains more Folate +197.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.446
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
English muffin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 1% 46% 36% 30% 27% 10% 28% 5% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +300%
Contains more Vitamin B1 +139.8%
Contains more Vitamin B2 +117.5%
Contains more Vitamin B3 +143%
Contains more Vitamin B6 +74.4%
Contains more Folate +197.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.446

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye bread
Rye bread
4
:
1
English muffin
English muffin
Contains more Protein +10.4%
Contains more Fats +83.3%
Contains more Water +12.9%
Equal in Protein - 7.7
Equal in Carbs - 46
Equal in Other - 2.4
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
English muffin
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more Protein +10.4%
Contains more Fats +83.3%
Contains more Water +12.9%
Equal in Protein - 7.7
Equal in Carbs - 46
Equal in Other - 2.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye bread
Rye bread
1
:
2
English muffin
English muffin
Contains more Monounsaturated Fat +334.1%
Contains less Saturated Fat -58.6%
Contains more Polyunsaturated fat +11.1%
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
English muffin
18% 21% 61%
Saturated Fat: 0.259 g
Monounsaturated Fat: 0.302 g
Polyunsaturated fat: 0.888 g
Contains more Monounsaturated Fat +334.1%
Contains less Saturated Fat -58.6%
Contains more Polyunsaturated fat +11.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye bread English muffin
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Rye bread English muffin Opinion
Net carbs 42.5g 43.3g English muffin
Protein 8.5g 7.7g Rye bread
Fats 3.3g 1.8g Rye bread
Carbs 48.3g 46g Rye bread
Calories 259kcal 235kcal Rye bread
Sugar 3.85g English muffin
Fiber 5.8g 2.7g Rye bread
Calcium 73mg 52mg Rye bread
Iron 2.83mg 0.89mg Rye bread
Magnesium 40mg 21mg Rye bread
Phosphorus 125mg 133mg English muffin
Potassium 166mg 131mg Rye bread
Sodium 603mg 464mg English muffin
Zinc 1.14mg 0.7mg Rye bread
Copper 0.186mg 0.129mg Rye bread
Manganese 0.824mg 0.357mg Rye bread
Selenium 30.9µg Rye bread
Vitamin A 7IU 0IU Rye bread
Vitamin E 0.33mg Rye bread
Vitamin C 0.4mg 0.1mg Rye bread
Vitamin B1 0.434mg 0.181mg Rye bread
Vitamin B2 0.335mg 0.154mg Rye bread
Vitamin B3 3.805mg 1.566mg Rye bread
Vitamin B5 0.44mg 0.446mg English muffin
Vitamin B6 0.075mg 0.043mg Rye bread
Folate 110µg 37µg Rye bread
Vitamin B12 0µg 0.04µg English muffin
Vitamin K 1.2µg Rye bread
Tryptophan 0.096mg 0.092mg Rye bread
Threonine 0.255mg 0.242mg Rye bread
Isoleucine 0.319mg 0.315mg Rye bread
Leucine 0.579mg 0.553mg Rye bread
Lysine 0.233mg 0.241mg English muffin
Methionine 0.139mg 0.139mg
Phenylalanine 0.411mg 0.379mg Rye bread
Valine 0.379mg 0.353mg Rye bread
Histidine 0.182mg 0.17mg Rye bread
Saturated Fat 0.626g 0.259g English muffin
Monounsaturated Fat 1.311g 0.302g Rye bread
Polyunsaturated fat 0.799g 0.888g English muffin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye bread English muffin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Rye bread
15%
English muffin
Minerals Daily Need Coverage Score
67%
Rye bread
30%
English muffin

Comparison summary

Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Rye bread
Rye bread is relatively richer in vitamins
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 3.85g)
Which food contains less Sodium?
English muffin
English muffin contains less Sodium (difference - 139mg)
Which food is lower in Saturated Fat?
English muffin
English muffin is lower in Saturated Fat (difference - 0.367g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/nutrients
  2. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.