English muffin vs. Mustard — In-Depth Nutrition Comparison

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A recap on differences between English muffins and mustard

English muffins are higher in folate, vitamin B2, vitamin B3, and copper, yet mustard is higher in iron, magnesium, fiber, and monounsaturated fat.
Mustard covers your daily sodium needs 28% more than English muffins.
English muffins contain 5 times more folate than mustard. While English muffins contain 37µg of folate, mustard contains only 7µg.
The amount of sodium in English muffins is lower.
The glycemic index of mustard is lower.

Food varieties used in this article are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Mustard, prepared, yellow.

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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

Mustard

Contains more CopperCopper	+74.3%
Contains more PhosphorusPhosphorus	+23.1%
Contains less SodiumSodium	-58%

Contains more MagnesiumMagnesium	+128.6%
Contains more CalciumCalcium	+21.2%
Contains more PotassiumPotassium	+16%
Contains more IronIron	+80.9%
Contains more ManganeseManganese	+18.2%

~equal in Zinc ~0.64mg

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

Mustard

Contains more Vitamin B2Vitamin B2	+120%
Contains more Vitamin B3Vitamin B3	+177.2%
Contains more Vitamin B5Vitamin B5	+75.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+428.6%

Contains more Vitamin CVitamin C	+200%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+62.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.177mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium		33.5µg	61%
Sodium	464mg	1104mg	28%
Carbs	46g	5.83g	13%
Calories	235kcal	60kcal	9%
Iron	0.89mg	1.61mg	9%
Folate	37µg	7µg	8%
Protein	7.7g	3.74g	8%
Magnesium	21mg	48mg	6%
Vitamin B3	1.566mg	0.565mg	6%
Vitamin B2	0.154mg	0.07mg	6%
Copper	0.129mg	0.074mg	6%
Monounsaturated fat	0.302g	2.182g	5%
Fiber	2.7g	4g	5%
Choline		22.4mg	4%
Vitamin B5	0.446mg	0.254mg	4%
Phosphorus	133mg	108mg	4%
Manganese	0.357mg	0.422mg	3%
Vitamin B12	0.04µg	0µg	2%
Vitamin B6	0.043mg	0.07mg	2%
Fats	1.8g	3.34g	2%
Vitamin E		0.36mg	2%
Zinc	0.7mg	0.64mg	1%
Potassium	131mg	152mg	1%
Polyunsaturated fat	0.888g	0.774g	1%
Vitamin A	0µg	5µg	1%
Vitamin K		1.4µg	1%
Calcium	52mg	63mg	1%
Vitamin C	0.1mg	0.3mg	0%
Net carbs	43.3g	1.83g	N/A
Sugar		0.92g	N/A
Starch		0.64g	0%
Vitamin B1	0.181mg	0.177mg	0%
Trans fat		0.009g	N/A
Saturated fat	0.259g	0.214g	0%
Tryptophan	0.092mg	0.009mg	0%
Threonine	0.242mg	0.167mg	0%
Isoleucine	0.315mg	0.146mg	0%
Leucine	0.553mg	0.292mg	0%
Lysine	0.241mg	0.264mg	0%
Methionine	0.139mg	0.076mg	0%
Phenylalanine	0.379mg	0.161mg	0%
Valine	0.353mg	0.189mg	0%
Histidine	0.17mg	0.119mg	0%
Fructose		0.23g	0%
Omega-3 - ALA		0.373g	N/A
Omega-3 - Eicosatrienoic acid		0.018g	N/A
Omega-6 - Eicosadienoic acid		0.01g	N/A
Omega-6 - Linoleic acid		0.358g	N/A