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  6. English muffin vs. Mulberry

English muffin vs. Mulberry — In-Depth Nutrition Comparison

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How are English muffins and mulberries different?

  • English muffins are higher in phosphorus, vitamin B1, folate, copper, vitamin B3, and zinc; however, mulberries are richer in vitamin C and iron.
  • Daily need coverage for vitamin C for mulberries is 40% higher.
  • English muffins contain 46 times more sodium than mulberries. While English muffins contain 464mg of sodium, mulberries contain only 10mg.
  • Mulberries have a lower glycemic index (25) than English muffins (77).

English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Mulberries, raw are the varieties used in this article.

Infographic

English muffin vs Mulberry 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% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +33.3%
Contains more CopperCopper +115%
Contains more ZincZinc +483.3%
Contains more PhosphorusPhosphorus +250%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +48.1%
Contains more IronIron +107.9%
Contains less SodiumSodium -97.8%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin B1Vitamin B1 +524.1%
Contains more Vitamin B2Vitamin B2 +52.5%
Contains more Vitamin B3Vitamin B3 +152.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +516.7%
Contains more Vitamin CVitamin C +36300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +16.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Mulberry DV% diff.
Vitamin C 0.1mg 36.4mg 40%
Sodium 464mg 10mg 20%
Manganese 0.357mg 16%
Phosphorus 133mg 38mg 14%
Vitamin B1 0.181mg 0.029mg 13%
Protein 7.7g 1.44g 13%
Iron 0.89mg 1.85mg 12%
Carbs 46g 9.8g 12%
Calories 235kcal 43kcal 10%
Vitamin B5 0.446mg 9%
Copper 0.129mg 0.06mg 8%
Folate 37µg 6µg 8%
Vitamin K 7.8µg 7%
Vitamin E 0.87mg 6%
Vitamin B3 1.566mg 0.62mg 6%
Zinc 0.7mg 0.12mg 5%
Polyunsaturated fat 0.888g 0.207g 5%
Vitamin B2 0.154mg 0.101mg 4%
Fiber 2.7g 1.7g 4%
Potassium 131mg 194mg 2%
Choline 12.3mg 2%
Vitamin B12 0.04µg 0µg 2%
Fats 1.8g 0.39g 2%
Magnesium 21mg 18mg 1%
Selenium 0.6µg 1%
Monounsaturated fat 0.302g 0.041g 1%
Saturated fat 0.259g 0.027g 1%
Calcium 52mg 39mg 1%
Vitamin B6 0.043mg 0.05mg 1%
Net carbs 43.3g 8.1g N/A
Sugar 8.1g N/A
Vitamin A 0µg 1µg 0%
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%

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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +434.7%
Contains more FatsFats +361.5%
Contains more CarbsCarbs +369.4%
Contains more OtherOther +247.8%
Contains more WaterWater +108.3%

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% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +636.6%
Contains more Poly. FatPolyunsaturated fat +329%
Contains less Sat. FatSaturated fat -89.6%

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.