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  6. English muffin vs. Broccoli

English muffin vs. Broccoli — In-Depth Nutrition Comparison

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How are English muffins and broccoli different?

  • English muffins are higher in phosphorus, vitamin B1, copper, manganese, and vitamin B3; however, broccoli is richer in vitamin C, vitamin A, vitamin B6, and folate.
  • Daily need coverage for vitamin C for broccoli is 99% higher.
  • English muffins contain 14 times more sodium than broccoli. While English muffins contain 464mg of sodium, broccoli contains only 33mg.
  • Broccoli has a lower glycemic index (32) than English muffins (77).

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

Infographic

English muffin vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more IronIron +21.9%
Contains more CopperCopper +163.3%
Contains more ZincZinc +70.7%
Contains more PhosphorusPhosphorus +101.5%
Contains more ManganeseManganese +70%
Contains more PotassiumPotassium +141.2%
Contains less SodiumSodium -92.9%
~equal in Magnesium ~21mg
~equal in Calcium ~47mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin B1Vitamin B1 +154.9%
Contains more Vitamin B2Vitamin B2 +31.6%
Contains more Vitamin B3Vitamin B3 +145.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +89100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +28.5%
Contains more Vitamin B6Vitamin B6 +307%
Contains more FolateFolate +70.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Broccoli DV% diff.
Vitamin C 0.1mg 89.2mg 99%
Vitamin K 101.6µg 85%
Sodium 464mg 33mg 19%
Carbs 46g 6.64g 13%
Calories 235kcal 34kcal 10%
Phosphorus 133mg 66mg 10%
Protein 7.7g 2.82g 10%
Vitamin B6 0.043mg 0.175mg 10%
Vitamin B1 0.181mg 0.071mg 9%
Copper 0.129mg 0.049mg 9%
Folate 37µg 63µg 7%
Vitamin B3 1.566mg 0.639mg 6%
Polyunsaturated fat 0.888g 0.038g 6%
Manganese 0.357mg 0.21mg 6%
Potassium 131mg 316mg 5%
Selenium 2.5µg 5%
Vitamin E 0.78mg 5%
Vitamin B5 0.446mg 0.573mg 3%
Choline 18.7mg 3%
Vitamin B2 0.154mg 0.117mg 3%
Vitamin A 0µg 31µg 3%
Zinc 0.7mg 0.41mg 3%
Vitamin B12 0.04µg 0µg 2%
Fats 1.8g 0.37g 2%
Iron 0.89mg 0.73mg 2%
Saturated fat 0.259g 0.039g 1%
Monounsaturated fat 0.302g 0.011g 1%
Fructose 0.68g 1%
Calcium 52mg 47mg 1%
Net carbs 43.3g 4.04g N/A
Magnesium 21mg 21mg 0%
Sugar 1.7g N/A
Fiber 2.7g 2.6g 0%
Tryptophan 0.092mg 0.033mg 0%
Threonine 0.242mg 0.088mg 0%
Isoleucine 0.315mg 0.079mg 0%
Leucine 0.553mg 0.129mg 0%
Lysine 0.241mg 0.135mg 0%
Methionine 0.139mg 0.038mg 0%
Phenylalanine 0.379mg 0.117mg 0%
Valine 0.353mg 0.125mg 0%
Histidine 0.17mg 0.059mg 0%

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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +173%
Contains more FatsFats +386.5%
Contains more CarbsCarbs +592.8%
Contains more OtherOther +175.9%
Contains more WaterWater +112.1%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +2645.5%
Contains more Poly. FatPolyunsaturated fat +2236.8%
Contains less Sat. FatSaturated fat -84.9%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.