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English muffin vs. Chinese broccoli — In-Depth Nutrition Comparison

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How are English muffins and chinese broccoli different?

  • English muffins have more phosphorus, copper, vitamin B1, vitamin B3, and vitamin B5; however, chinese broccoli is richer in vitamin A, vitamin C, and folate.
  • Chinese broccoli covers your daily need for vitamin A, 33% more than English muffins.
  • English muffins have 66 times more sodium than chinese broccoli. English muffins have 464mg of sodium, while chinese broccoli has 7mg.
  • English muffins have a higher glycemic index. The glycemic index of English muffins is 77, while the glycemic index of chinese broccoli is 32.

English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Broccoli, chinese, cooked types were used in this article.

Infographic

English muffin vs Chinese 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +16.7%
Contains more IronIron +58.9%
Contains more CopperCopper +111.5%
Contains more ZincZinc +79.5%
Contains more PhosphorusPhosphorus +224.4%
Contains more ManganeseManganese +35.2%
Contains more CalciumCalcium +92.3%
Contains more PotassiumPotassium +99.2%
Contains less SodiumSodium -98.5%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B1Vitamin B1 +90.5%
Contains more Vitamin B3Vitamin B3 +258.4%
Contains more Vitamin B5Vitamin B5 +180.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +28100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +62.8%
Contains more FolateFolate +167.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.146mg

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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +575.4%
Contains more FatsFats +150%
Contains more CarbsCarbs +1107.3%
Contains more OtherOther +203.8%
Contains more WaterWater +122.2%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +504%
Contains more Poly. FatPolyunsaturated fat +169.1%
Contains less Sat. FatSaturated fat -57.5%

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

All nutrients comparison - raw data values

Nutrient English muffin Chinese broccoli DV% diff.
Vitamin K 84.8µg 71%
Vitamin C 0.1mg 28.2mg 31%
Sodium 464mg 7mg 20%
Folate 37µg 99µg 16%
Carbs 46g 3.81g 14%
Protein 7.7g 1.14g 13%
Phosphorus 133mg 41mg 13%
Calories 235kcal 22kcal 11%
Vitamin A 0µg 82µg 9%
Copper 0.129mg 0.061mg 8%
Vitamin B3 1.566mg 0.437mg 7%
Vitamin B1 0.181mg 0.095mg 7%
Vitamin B5 0.446mg 0.159mg 6%
Calcium 52mg 100mg 5%
Choline 25.3mg 5%
Polyunsaturated fat 0.888g 0.33g 4%
Iron 0.89mg 0.56mg 4%
Potassium 131mg 261mg 4%
Manganese 0.357mg 0.264mg 4%
Zinc 0.7mg 0.39mg 3%
Vitamin E 0.48mg 3%
Selenium 1.3µg 2%
Fats 1.8g 0.72g 2%
Vitamin B6 0.043mg 0.07mg 2%
Vitamin B12 0.04µg 0µg 2%
Fiber 2.7g 2.5g 1%
Vitamin B2 0.154mg 0.146mg 1%
Magnesium 21mg 18mg 1%
Monounsaturated fat 0.302g 0.05g 1%
Saturated fat 0.259g 0.11g 1%
Net carbs 43.3g 1.31g N/A
Sugar 0.84g N/A
Tryptophan 0.092mg 0%
Threonine 0.242mg 0%
Isoleucine 0.315mg 0%
Leucine 0.553mg 0%
Lysine 0.241mg 0%
Methionine 0.139mg 0%
Phenylalanine 0.379mg 0%
Valine 0.353mg 0%
Histidine 0.17mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin Chinese broccoli
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
40%
Chinese broccoli
Minerals Daily Need Coverage Score
30%
English muffin
18%
Chinese broccoli

Comparison summary

Which food is richer in minerals?
English muffin
English muffin is relatively richer in minerals
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 457mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 0.149g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.