Egg white vs. English muffin — In-Depth Nutrition Comparison
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Summary of differences between egg whites and English muffins
- Egg whites have more vitamin B2; however, English muffins are higher in phosphorus, manganese, vitamin B1, copper, fiber, iron, vitamin B3, and folate.
- Egg whites cover your daily need for vitamin B2, 22% more than English muffins.
- The glycemic index of English muffins is higher.
These are the specific foods used in this comparison Egg, white, raw, fresh and English muffins, plain, unenriched, without calcium propionate (includes sourdough).
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.
| Contains more PotassiumPotassium | +24.4% |
| Contains less SodiumSodium | -64.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +90.9% |
| Contains more CalciumCalcium | +642.9% |
| Contains more IronIron | +1012.5% |
| Contains more CopperCopper | +460.9% |
| Contains more ZincZinc | +2233.3% |
| Contains more PhosphorusPhosphorus | +786.7% |
| Contains more ManganeseManganese | +3145.5% |
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 more Vitamin B2Vitamin B2 | +185.1% |
| Contains more Vitamin B12Vitamin B12 | +125% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +4425% |
| Contains more Vitamin B3Vitamin B3 | +1391.4% |
| Contains more Vitamin B5Vitamin B5 | +134.7% |
| Contains more Vitamin B6Vitamin B6 | +760% |
| Contains more FolateFolate | +825% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 20µg | 36% | |
| Vitamin B2 | 0.439mg | 0.154mg | 22% |
| Phosphorus | 15mg | 133mg | 17% |
| Vitamin B1 | 0.004mg | 0.181mg | 15% |
| Carbs | 0.73g | 46g | 15% |
| Manganese | 0.011mg | 0.357mg | 15% |
| Sodium | 166mg | 464mg | 13% |
| Copper | 0.023mg | 0.129mg | 12% |
| Fiber | 0g | 2.7g | 11% |
| Iron | 0.08mg | 0.89mg | 10% |
| Vitamin B3 | 0.105mg | 1.566mg | 9% |
| Calories | 52kcal | 235kcal | 9% |
| Folate | 4µg | 37µg | 8% |
| Polyunsaturated fat | 0g | 0.888g | 6% |
| Protein | 10.9g | 7.7g | 6% |
| Zinc | 0.03mg | 0.7mg | 6% |
| Calcium | 7mg | 52mg | 5% |
| Vitamin B5 | 0.19mg | 0.446mg | 5% |
| Fats | 0.17g | 1.8g | 3% |
| Vitamin B6 | 0.005mg | 0.043mg | 3% |
| Magnesium | 11mg | 21mg | 2% |
| Vitamin B12 | 0.09µg | 0.04µg | 2% |
| Potassium | 163mg | 131mg | 1% |
| Saturated fat | 0g | 0.259g | 1% |
| Monounsaturated fat | 0g | 0.302g | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 0.73g | 43.3g | N/A |
| Sugar | 0.71g | N/A | |
| Choline | 1.1mg | 0% | |
| Tryptophan | 0.125mg | 0.092mg | 0% |
| Threonine | 0.449mg | 0.242mg | 0% |
| Isoleucine | 0.661mg | 0.315mg | 0% |
| Leucine | 1.016mg | 0.553mg | 0% |
| Lysine | 0.806mg | 0.241mg | 0% |
| Methionine | 0.399mg | 0.139mg | 0% |
| Phenylalanine | 0.686mg | 0.379mg | 0% |
| Valine | 0.809mg | 0.353mg | 0% |
| Histidine | 0.29mg | 0.17mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
Protein:
7.7 g
Fats:
1.8 g
Carbs:
46 g
Water:
42.1 g
Other:
2.4 g
| Contains more ProteinProtein | +41.6% |
| Contains more WaterWater | +108% |
| Contains more FatsFats | +958.8% |
| Contains more CarbsCarbs | +6201.4% |
| Contains more OtherOther | +281% |
