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  6. English muffin vs. Chard raw

English muffin vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between English muffins and chard raw?

  • English muffins are richer in phosphorus, vitamin B1, vitamin B3, and folate, while chard raw is higher in vitamin A, vitamin C, magnesium, iron, and potassium.
  • Chard raw's daily need coverage for vitamin A is 122% higher.
  • Chard raw has 5 times less vitamin B1 than English muffins. English muffins have 0.181mg of vitamin B1, while chard raw has 0.04mg.
  • Chard raw is lower in sodium.
  • English muffins have a higher glycemic index (77) than chard raw (32).

We used English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Chard, swiss, raw types in this comparison.

Infographic

English muffin vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more ZincZinc +94.4%
Contains more PhosphorusPhosphorus +189.1%
Contains more MagnesiumMagnesium +285.7%
Contains more PotassiumPotassium +189.3%
Contains more IronIron +102.2%
Contains more CopperCopper +38.8%
Contains less SodiumSodium -54.1%
~equal in Calcium ~51mg
~equal in Manganese ~0.366mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +352.5%
Contains more Vitamin B2Vitamin B2 +71.1%
Contains more Vitamin B3Vitamin B3 +291.5%
Contains more Vitamin B5Vitamin B5 +159.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +164.3%
Contains more Vitamin CVitamin C +29900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +130.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Chard raw DV% diff.
Vitamin K 830µg 692%
Vitamin A 0µg 306µg 34%
Vitamin C 0.1mg 30mg 33%
Carbs 46g 3.74g 14%
Magnesium 21mg 81mg 14%
Vitamin E 1.89mg 13%
Vitamin B1 0.181mg 0.04mg 12%
Phosphorus 133mg 46mg 12%
Protein 7.7g 1.8g 12%
Sodium 464mg 213mg 11%
Calories 235kcal 19kcal 11%
Iron 0.89mg 1.8mg 11%
Potassium 131mg 379mg 7%
Vitamin B3 1.566mg 0.4mg 7%
Folate 37µg 14µg 6%
Copper 0.129mg 0.179mg 6%
Polyunsaturated fat 0.888g 0.07g 5%
Vitamin B2 0.154mg 0.09mg 5%
Vitamin B5 0.446mg 0.172mg 5%
Fiber 2.7g 1.6g 4%
Vitamin B6 0.043mg 0.099mg 4%
Zinc 0.7mg 0.36mg 3%
Choline 18mg 3%
Vitamin B12 0.04µg 0µg 2%
Fats 1.8g 0.2g 2%
Selenium 0.9µg 2%
Saturated fat 0.259g 0.03g 1%
Monounsaturated fat 0.302g 0.04g 1%
Net carbs 43.3g 2.14g N/A
Calcium 52mg 51mg 0%
Sugar 1.1g N/A
Manganese 0.357mg 0.366mg 0%
Tryptophan 0.092mg 0.017mg 0%
Threonine 0.242mg 0.083mg 0%
Isoleucine 0.315mg 0.147mg 0%
Leucine 0.553mg 0.13mg 0%
Lysine 0.241mg 0.099mg 0%
Methionine 0.139mg 0.019mg 0%
Phenylalanine 0.379mg 0.11mg 0%
Valine 0.353mg 0.11mg 0%
Histidine 0.17mg 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +327.8%
Contains more FatsFats +800%
Contains more CarbsCarbs +1129.9%
Contains more OtherOther +50%
Contains more WaterWater +120.1%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +655%
Contains more Poly. FatPolyunsaturated fat +1168.6%
Contains less Sat. FatSaturated fat -88.4%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.