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English muffin vs. Avocado — In-Depth Nutrition Comparison

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What are the main differences between English muffins and avocadoes?

  • English muffins are richer in phosphorus, vitamin B1, and manganese, while avocadoes are higher in vitamin B5, vitamin B6, fiber, folate, vitamin C, and potassium.
  • English muffins' daily need coverage for sodium is 20% higher.
  • Avocadoes have 3 times less vitamin B1 than English muffins. English muffins have 0.181mg of vitamin B1, while avocadoes have 0.067mg.
  • Avocadoes are lower in sodium.
  • English muffins have a higher glycemic index (77) than avocadoes (40).

We used English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Avocados, raw, all commercial varieties types in this comparison.

Infographic

English muffin vs Avocado 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +333.3%
Contains more IronIron +61.8%
Contains more PhosphorusPhosphorus +155.8%
Contains more ManganeseManganese +151.4%
Contains more MagnesiumMagnesium +38.1%
Contains more PotassiumPotassium +270.2%
Contains more CopperCopper +47.3%
Contains less SodiumSodium -98.5%
~equal in Zinc ~0.64mg

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin B1Vitamin B1 +170.1%
Contains more Vitamin B2Vitamin B2 +18.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +9900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +11%
Contains more Vitamin B5Vitamin B5 +211.4%
Contains more Vitamin B6Vitamin B6 +497.7%
Contains more FolateFolate +118.9%
~equal in Vitamin D ~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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +285%
Contains more CarbsCarbs +439.3%
Contains more OtherOther +51.9%
Contains more FatsFats +714.4%
Contains more WaterWater +73.9%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -87.8%
Contains more Mono. FatMonounsaturated fat +3144.7%
Contains more Poly. FatPolyunsaturated fat +104.5%

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 Avocado
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient English muffin Avocado DV% diff.
Monounsaturated fat 0.302g 9.799g 24%
Sodium 464mg 7mg 20%
Fats 1.8g 14.66g 20%
Vitamin B5 0.446mg 1.389mg 19%
Vitamin K 21µg 18%
Fiber 2.7g 6.7g 16%
Vitamin B6 0.043mg 0.257mg 16%
Vitamin E 2.07mg 14%
Carbs 46g 8.53g 12%
Phosphorus 133mg 52mg 12%
Protein 7.7g 2g 11%
Vitamin C 0.1mg 10mg 11%
Folate 37µg 81µg 11%
Vitamin B1 0.181mg 0.067mg 10%
Potassium 131mg 485mg 10%
Manganese 0.357mg 0.142mg 9%
Saturated fat 0.259g 2.126g 8%
Copper 0.129mg 0.19mg 7%
Polyunsaturated fat 0.888g 1.816g 6%
Iron 0.89mg 0.55mg 4%
Calcium 52mg 12mg 4%
Calories 235kcal 160kcal 4%
Choline 14.2mg 3%
Vitamin B12 0.04µg 0µg 2%
Vitamin B2 0.154mg 0.13mg 2%
Magnesium 21mg 29mg 2%
Vitamin B3 1.566mg 1.738mg 1%
Selenium 0.4µg 1%
Vitamin A 0µg 7µg 1%
Zinc 0.7mg 0.64mg 1%
Net carbs 43.3g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.092mg 0.025mg 0%
Threonine 0.242mg 0.073mg 0%
Isoleucine 0.315mg 0.084mg 0%
Leucine 0.553mg 0.143mg 0%
Lysine 0.241mg 0.132mg 0%
Methionine 0.139mg 0.038mg 0%
Phenylalanine 0.379mg 0.097mg 0%
Valine 0.353mg 0.107mg 0%
Histidine 0.17mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin Avocado
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
32%
Avocado
Minerals Daily Need Coverage Score
30%
English muffin
21%
Avocado

Comparison summary

Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated fat?
English muffin
English muffin is lower in Saturated fat (difference - 1.867g)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $0.8)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 457mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.