English muffin vs. Lettuce — In-Depth Nutrition Comparison

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Important differences between English muffins and lettuce

English muffins have more phosphorus, copper, vitamin B1, vitamin B3, vitamin B5, vitamin B2, and fiber; however, lettuce has more vitamin A and vitamin C.
Lettuce's daily need coverage for vitamin A is 148% more.
English muffins have 17 times more sodium than lettuce. English muffins have 464mg of sodium, while lettuce has 28mg.
English muffins have a higher glycemic index than lettuce.

The food varieties used in the comparison are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Lettuce, green leaf, raw.

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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

Lettuce

Contains more MagnesiumMagnesium	+61.5%
Contains more CalciumCalcium	+44.4%
Contains more CopperCopper	+344.8%
Contains more ZincZinc	+288.9%
Contains more PhosphorusPhosphorus	+358.6%
Contains more ManganeseManganese	+42.8%

Contains more PotassiumPotassium	+48.1%
Contains less SodiumSodium	-94%

~equal in Iron ~0.86mg

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

Lettuce

Contains more Vitamin B1Vitamin B1	+158.6%
Contains more Vitamin B2Vitamin B2	+92.5%
Contains more Vitamin B3Vitamin B3	+317.6%
Contains more Vitamin B5Vitamin B5	+232.8%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin CVitamin C	+9100%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+109.3%

~equal in Vitamin D ~0µg

~equal in Folate ~38µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K		126.3µg	105%
Vitamin A	0µg	370µg	41%
Sodium	464mg	28mg	19%
Phosphorus	133mg	29mg	15%
Carbs	46g	2.87g	14%
Protein	7.7g	1.36g	13%
Calories	235kcal	15kcal	11%
Copper	0.129mg	0.029mg	11%
Vitamin C	0.1mg	9.2mg	10%
Vitamin B1	0.181mg	0.07mg	9%
Vitamin B3	1.566mg	0.375mg	7%
Vitamin B5	0.446mg	0.134mg	6%
Vitamin B2	0.154mg	0.08mg	6%
Fiber	2.7g	1.3g	6%
Zinc	0.7mg	0.18mg	5%
Polyunsaturated fat	0.888g	0.082g	5%
Manganese	0.357mg	0.25mg	5%
Vitamin B6	0.043mg	0.09mg	4%
Fats	1.8g	0.15g	3%
Choline		13.6mg	2%
Potassium	131mg	194mg	2%
Calcium	52mg	36mg	2%
Magnesium	21mg	13mg	2%
Vitamin B12	0.04µg	0µg	2%
Monounsaturated fat	0.302g	0.006g	1%
Saturated fat	0.259g	0.02g	1%
Fructose		0.43g	1%
Selenium		0.6µg	1%
Vitamin E		0.22mg	1%
Net carbs	43.3g	1.57g	N/A
Iron	0.89mg	0.86mg	0%
Sugar		0.78g	N/A
Folate	37µg	38µg	0%
Tryptophan	0.092mg	0.009mg	0%
Threonine	0.242mg	0.059mg	0%
Isoleucine	0.315mg	0.084mg	0%
Leucine	0.553mg	0.079mg	0%
Lysine	0.241mg	0.084mg	0%
Methionine	0.139mg	0.016mg	0%
Phenylalanine	0.379mg	0.055mg	0%
Valine	0.353mg	0.07mg	0%
Histidine	0.17mg	0.022mg	0%