English muffin vs. Hamburger — In-Depth Nutrition Comparison

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How are English muffins and hamburgers different?

English muffins are higher in fiber and manganese; however, hamburgers are richer in vitamin B12, iron, vitamin B3, zinc, vitamin B6, and vitamin B2.
Daily need coverage for vitamin B12 for hamburgers is 58% higher.
English muffins contain 3 times more fiber than hamburgers. While English muffins contain 2.7g of fiber, hamburgers contain only 0.9g.
English muffins have less saturated fat.
Hamburgers have a lower glycemic index (66) than English muffins (77).

English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Fast foods, hamburger; double, regular, patty; plain are the varieties used in this article.

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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.

English muffin

Hamburger

Contains more CopperCopper	+41.8%
Contains more ManganeseManganese	+64.5%

Contains more CalciumCalcium	+96.2%
Contains more PotassiumPotassium	+72.5%
Contains more IronIron	+223.6%
Contains more ZincZinc	+310%
Contains less SodiumSodium	-10.8%

~equal in Magnesium ~20mg

~equal in Phosphorus ~136mg

~equal in Selenium ~µg

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.

English muffin

Hamburger

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B5Vitamin B5	+43.9%

Contains more Vitamin B1Vitamin B1	+19.9%
Contains more Vitamin B2Vitamin B2	+62.3%
Contains more Vitamin B3Vitamin B3	+242.6%
Contains more Vitamin B6Vitamin B6	+372.1%
Contains more Vitamin B12Vitamin B12	+3500%
Contains more FolateFolate	+51.4%

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.04µg	1.44µg	58%
Iron	0.89mg	2.88mg	25%
Vitamin B3	1.566mg	5.365mg	24%
Saturated fat	0.259g	5.096g	22%
Zinc	0.7mg	2.87mg	20%
Fats	1.8g	14.36g	19%
Protein	7.7g	17.08g	19%
Cholesterol	0mg	47mg	16%
Monounsaturated fat	0.302g	5.495g	13%
Vitamin B6	0.043mg	0.203mg	12%
Fiber	2.7g	0.9g	7%
Vitamin B2	0.154mg	0.25mg	7%
Carbs	46g	24.1g	7%
Manganese	0.357mg	0.217mg	6%
Calcium	52mg	102mg	5%
Folate	37µg	56µg	5%
Copper	0.129mg	0.091mg	4%
Polyunsaturated fat	0.888g	0.38g	3%
Vitamin B5	0.446mg	0.31mg	3%
Calories	235kcal	295kcal	3%
Vitamin B1	0.181mg	0.217mg	3%
Potassium	131mg	226mg	3%
Fructose		2.03g	3%
Sodium	464mg	414mg	2%
Vitamin C	0.1mg	0mg	0%
Net carbs	43.3g	23.2g	N/A
Magnesium	21mg	20mg	0%
Sugar		4.15g	N/A
Phosphorus	133mg	136mg	0%
Trans fat		0.814g	N/A
Tryptophan	0.092mg	0.206mg	0%
Threonine	0.242mg	0.666mg	0%
Isoleucine	0.315mg	0.716mg	0%
Leucine	0.553mg	1.319mg	0%
Lysine	0.241mg	1.226mg	0%
Methionine	0.139mg	0.37mg	0%
Phenylalanine	0.379mg	0.677mg	0%
Valine	0.353mg	0.823mg	0%
Histidine	0.17mg	0.505mg	0%