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  6. English muffin vs. Dried fruit

English muffin vs. Dried fruit — In-Depth Nutrition Comparison

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Differences between English muffins and dried fruit

  • English muffins have more vitamin B1, phosphorus, and folate, while dried fruit has more vitamin A, potassium, copper, iron, fiber, and vitamin B6.
  • Dried fruit's daily need coverage for vitamin A is 72% higher.
  • Dried fruit contains 46 times less sodium than English muffins. English muffins contain 464mg of sodium, while dried fruit contains 10mg.
  • Dried fruit has a lower glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of English muffins is 77.

The food types used in this comparison are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Apricots, dried, sulfured, uncooked.

Infographic

English muffin vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more ZincZinc +79.5%
Contains more PhosphorusPhosphorus +87.3%
Contains more ManganeseManganese +51.9%
Contains more MagnesiumMagnesium +52.4%
Contains more PotassiumPotassium +787%
Contains more IronIron +198.9%
Contains more CopperCopper +165.9%
Contains less SodiumSodium -97.8%
~equal in Calcium ~55mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +1106.7%
Contains more Vitamin B2Vitamin B2 +108.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +270%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +65.3%
Contains more Vitamin B5Vitamin B5 +15.7%
Contains more Vitamin B6Vitamin B6 +232.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Dried fruit DV% diff.
Potassium 131mg 1162mg 30%
Vitamin E 4.33mg 29%
Copper 0.129mg 0.343mg 24%
Iron 0.89mg 2.66mg 22%
Vitamin A 0µg 180µg 20%
Sodium 464mg 10mg 20%
Fiber 2.7g 7.3g 18%
Fructose 12.47g 16%
Vitamin B1 0.181mg 0.015mg 14%
Phosphorus 133mg 71mg 9%
Protein 7.7g 3.39g 9%
Vitamin B6 0.043mg 0.143mg 8%
Folate 37µg 10µg 7%
Carbs 46g 62.64g 6%
Vitamin B3 1.566mg 2.589mg 6%
Vitamin B2 0.154mg 0.074mg 6%
Manganese 0.357mg 0.235mg 5%
Polyunsaturated fat 0.888g 0.074g 5%
Selenium 2.2µg 4%
Choline 13.9mg 3%
Zinc 0.7mg 0.39mg 3%
Magnesium 21mg 32mg 3%
Vitamin K 3.1µg 3%
Fats 1.8g 0.51g 2%
Vitamin B12 0.04µg 0µg 2%
Vitamin C 0.1mg 1mg 1%
Monounsaturated fat 0.302g 0.074g 1%
Vitamin B5 0.446mg 0.516mg 1%
Saturated fat 0.259g 0.017g 1%
Calories 235kcal 241kcal 0%
Net carbs 43.3g 55.34g N/A
Calcium 52mg 55mg 0%
Sugar 53.44g N/A
Starch 0.35g 0%
Tryptophan 0.092mg 0.016mg 0%
Threonine 0.242mg 0.073mg 0%
Isoleucine 0.315mg 0.063mg 0%
Leucine 0.553mg 0.105mg 0%
Lysine 0.241mg 0.083mg 0%
Methionine 0.139mg 0.015mg 0%
Phenylalanine 0.379mg 0.062mg 0%
Valine 0.353mg 0.078mg 0%
Histidine 0.17mg 0.047mg 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% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +127.1%
Contains more FatsFats +252.9%
Contains more WaterWater +36.3%
Contains more CarbsCarbs +36.2%
~equal in Other ~2.57g

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +308.1%
Contains more Poly. FatPolyunsaturated fat +1100%
Contains less Sat. FatSaturated fat -93.4%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.