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English muffin vs. Almonds — In-Depth Nutrition Comparison

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Significant differences between English muffins and almonds

  • The amount of copper, manganese, vitamin B2, magnesium, phosphorus, fiber, iron, zinc, and calcium in almonds is higher than in English muffins.
  • Almonds cover your daily copper needs 100% more than English muffins.
  • Almonds have 464 times less sodium than English muffins. English muffins have 464mg of sodium, while almonds have 1mg.
  • English muffins have a higher glycemic index. The glycemic index of English muffins is 77, while the glycemic index of almonds is 0.

Specific food types used in this comparison are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Nuts, almonds.

Infographic

English muffin vs Almonds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more MagnesiumMagnesium +1185.7%
Contains more CalciumCalcium +417.3%
Contains more PotassiumPotassium +459.5%
Contains more IronIron +316.9%
Contains more CopperCopper +699.2%
Contains more ZincZinc +345.7%
Contains more PhosphorusPhosphorus +261.7%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +510.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +13.3%
Contains more Vitamin B2Vitamin B2 +639%
Contains more Vitamin B3Vitamin B3 +131%
Contains more Vitamin B6Vitamin B6 +218.6%
Contains more FolateFolate +18.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.471mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more CarbsCarbs +113.5%
Contains more WaterWater +854.6%
Contains more ProteinProtein +174.7%
Contains more FatsFats +2673.9%
Contains more OtherOther +23.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -93.2%
Contains more Mono. FatMonounsaturated fat +10347.4%
Contains more Poly. FatPolyunsaturated fat +1288.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient English muffin Almonds DV% diff.
Vitamin E 25.63mg 171%
Copper 0.129mg 1.031mg 100%
Manganese 0.357mg 2.179mg 79%
Monounsaturated fat 0.302g 31.551g 78%
Polyunsaturated fat 0.888g 12.329g 76%
Vitamin B2 0.154mg 1.138mg 76%
Fats 1.8g 49.93g 74%
Magnesium 21mg 270mg 59%
Phosphorus 133mg 481mg 50%
Fiber 2.7g 12.5g 39%
Iron 0.89mg 3.71mg 35%
Protein 7.7g 21.15g 27%
Zinc 0.7mg 3.12mg 22%
Calcium 52mg 269mg 22%
Sodium 464mg 1mg 20%
Potassium 131mg 733mg 18%
Calories 235kcal 579kcal 17%
Saturated fat 0.259g 3.802g 16%
Vitamin B3 1.566mg 3.618mg 13%
Choline 52.1mg 9%
Carbs 46g 21.55g 8%
Selenium 4.1µg 7%
Vitamin B6 0.043mg 0.137mg 7%
Vitamin B1 0.181mg 0.205mg 2%
Vitamin B12 0.04µg 0µg 2%
Folate 37µg 44µg 2%
Vitamin C 0.1mg 0mg 0%
Net carbs 43.3g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Vitamin B5 0.446mg 0.471mg 0%
Trans fat 0.015g N/A
Tryptophan 0.092mg 0.211mg 0%
Threonine 0.242mg 0.601mg 0%
Isoleucine 0.315mg 0.751mg 0%
Leucine 0.553mg 1.473mg 0%
Lysine 0.241mg 0.568mg 0%
Methionine 0.139mg 0.157mg 0%
Phenylalanine 0.379mg 1.132mg 0%
Valine 0.353mg 0.855mg 0%
Histidine 0.17mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin Almonds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
English muffin
78%
Almonds
Minerals Daily Need Coverage Score
30%
English muffin
142%
Almonds

Comparison summary

Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
English muffin
English muffin is lower in Saturated fat (difference - 3.543g)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $2.4)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 463mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 77)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.