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English muffin vs. Wheat Bread — In-Depth Nutrition Comparison

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The main differences between english muffin and wheat Bread

  • Wheat Bread is richer than english muffin in manganese, iron, vitamin B3, vitamin B1, vitamin B2, folate, calcium, magnesium, vitamin B6, and fiber.
  • Daily need coverage for manganese for wheat Bread is 44% higher.
  • Wheat Bread has a lower glycemic index than english muffin.

Food types used in this article are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Bread, wheat, toasted.

Infographic

English muffin vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -22.8%
Contains more MagnesiumMagnesium +181%
Contains more CalciumCalcium +217.3%
Contains more PotassiumPotassium +70.2%
Contains more IronIron +359.6%
Contains more CopperCopper +53.5%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +41.4%
Contains more ManganeseManganese +285.7%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +142.5%
Contains more Vitamin B2Vitamin B2 +148.1%
Contains more Vitamin B3Vitamin B3 +299.1%
Contains more Vitamin B6Vitamin B6 +255.8%
Contains more FolateFolate +132.4%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.456mg

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +73.8%
Contains more ProteinProtein +68.3%
Contains more FatsFats +137.2%
Contains more CarbsCarbs +21.2%
Contains more OtherOther +15.4%

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
27% 27% 46%
Saturated Fat: Sat. Fat 0.989 g
Monounsaturated Fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated Fat -73.8%
Contains more Mono. FatMonounsaturated Fat +237.4%
Contains more Poly. FatPolyunsaturated fat +93.7%

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 Wheat Bread
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 price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient English muffin Wheat Bread Opinion
Calories 235kcal 313kcal Wheat Bread
Protein 7.7g 12.96g Wheat Bread
Fats 1.8g 4.27g Wheat Bread
Vitamin C 0.1mg 0.2mg Wheat Bread
Net carbs 43.3g 51.07g Wheat Bread
Carbs 46g 55.77g Wheat Bread
Magnesium 21mg 59mg Wheat Bread
Calcium 52mg 165mg Wheat Bread
Potassium 131mg 223mg Wheat Bread
Iron 0.89mg 4.09mg Wheat Bread
Sugar 6.42g English muffin
Fiber 2.7g 4.7g Wheat Bread
Copper 0.129mg 0.198mg Wheat Bread
Zinc 0.7mg 1.47mg Wheat Bread
Phosphorus 133mg 188mg Wheat Bread
Sodium 464mg 601mg English muffin
Vitamin E 0.24mg Wheat Bread
Manganese 0.357mg 1.377mg Wheat Bread
Selenium 33.4µg Wheat Bread
Vitamin B1 0.181mg 0.439mg Wheat Bread
Vitamin B2 0.154mg 0.382mg Wheat Bread
Vitamin B3 1.566mg 6.25mg Wheat Bread
Vitamin B5 0.446mg 0.456mg Wheat Bread
Vitamin B6 0.043mg 0.153mg Wheat Bread
Vitamin B12 0.04µg 0µg English muffin
Vitamin K 5.7µg Wheat Bread
Folate 37µg 86µg Wheat Bread
Choline 22.1mg Wheat Bread
Saturated Fat 0.259g 0.989g English muffin
Monounsaturated Fat 0.302g 1.019g Wheat Bread
Polyunsaturated fat 0.888g 1.72g Wheat Bread
Tryptophan 0.092mg 0.092mg
Threonine 0.242mg 0.299mg Wheat Bread
Isoleucine 0.315mg 0.258mg English muffin
Leucine 0.553mg 0.461mg English muffin
Lysine 0.241mg 0.215mg English muffin
Methionine 0.139mg 0.105mg English muffin
Phenylalanine 0.379mg 0.315mg English muffin
Valine 0.353mg 0.31mg English muffin
Histidine 0.17mg 0.15mg English muffin
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin Wheat Bread
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
36%
Wheat Bread
Minerals Daily Need Coverage Score
30%
English muffin
89%
Wheat Bread

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
English muffin
English muffin contains less Sodium (difference - 137mg)
Which food is lower in Saturated Fat?
English muffin
English muffin is lower in Saturated Fat (difference - 0.73g)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $0.3)
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.