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  6. English muffin vs. Plantain raw

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

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

  • English muffins are richer in phosphorus, vitamin B1, vitamin B2, vitamin B3, and copper, while plantain raw is higher in vitamin A, vitamin C, vitamin B6, and potassium.
  • Plantain raw's daily need coverage for vitamin A is 23% higher.
  • Plantain raw has 116 times less sodium than English muffins. English muffins have 464mg of sodium, while plantain raw has 4mg.
  • English muffins have a higher glycemic index (77) than plantain raw (37).

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

Infographic

English muffin vs Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +1633.3%
Contains more IronIron +48.3%
Contains more CopperCopper +59.3%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +291.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +76.2%
Contains more PotassiumPotassium +280.9%
Contains less SodiumSodium -99.1%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +248.1%
Contains more Vitamin B2Vitamin B2 +185.2%
Contains more Vitamin B3Vitamin B3 +128.3%
Contains more Vitamin B5Vitamin B5 +71.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +68.2%
Contains more Vitamin CVitamin C +18300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +595.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Plantain raw DV% diff.
Vitamin B6 0.043mg 0.299mg 20%
Vitamin C 0.1mg 18.4mg 20%
Sodium 464mg 4mg 20%
Manganese 0.357mg 16%
Phosphorus 133mg 34mg 14%
Protein 7.7g 1.3g 13%
Vitamin B1 0.181mg 0.052mg 11%
Potassium 131mg 499mg 11%
Vitamin B2 0.154mg 0.054mg 8%
Vitamin B3 1.566mg 0.686mg 6%
Vitamin A 0µg 56µg 6%
Calories 235kcal 122kcal 6%
Copper 0.129mg 0.081mg 5%
Polyunsaturated fat 0.888g 0.069g 5%
Calcium 52mg 3mg 5%
Carbs 46g 31.89g 5%
Zinc 0.7mg 0.14mg 5%
Iron 0.89mg 0.6mg 4%
Magnesium 21mg 37mg 4%
Vitamin B5 0.446mg 0.26mg 4%
Folate 37µg 22µg 4%
Selenium 1.5µg 3%
Choline 13.5mg 2%
Fiber 2.7g 2.3g 2%
Fats 1.8g 0.37g 2%
Vitamin B12 0.04µg 0µg 2%
Monounsaturated fat 0.302g 0.032g 1%
Saturated fat 0.259g 0.143g 1%
Vitamin K 0.7µg 1%
Vitamin E 0.14mg 1%
Net carbs 43.3g 29.59g N/A
Sugar 15g N/A
Tryptophan 0.092mg 0.015mg 0%
Threonine 0.242mg 0.034mg 0%
Isoleucine 0.315mg 0.036mg 0%
Leucine 0.553mg 0.059mg 0%
Lysine 0.241mg 0.06mg 0%
Methionine 0.139mg 0.017mg 0%
Phenylalanine 0.379mg 0.044mg 0%
Valine 0.353mg 0.046mg 0%
Histidine 0.17mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +492.3%
Contains more FatsFats +386.5%
Contains more CarbsCarbs +44.2%
Contains more OtherOther +106.9%
Contains more WaterWater +55.1%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +843.8%
Contains more Poly. FatPolyunsaturated fat +1187%
Contains less Sat. FatSaturated fat -44.8%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.