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  6. English muffin vs. Olive

English muffin vs. Olive — In-Depth Nutrition Comparison

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Important differences between English muffins and olive

  • English muffins have more phosphorus, vitamin B1, manganese, vitamin B2, vitamin B3, folate, and vitamin B5; however, olive has more iron and copper.
  • Olive's daily need coverage for iron is 30% more.
  • English muffins are lower in sodium.

The food varieties used in the comparison are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Olives, ripe, canned (small-extra large).

Infographic

English muffin vs Olive infographic
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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.
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%
Olive
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +425%
Contains more PotassiumPotassium +1537.5%
Contains more ZincZinc +218.2%
Contains more PhosphorusPhosphorus +4333.3%
Contains less SodiumSodium -36.9%
Contains more ManganeseManganese +1685%
Contains more CalciumCalcium +69.2%
Contains more IronIron +270.8%
Contains more CopperCopper +94.6%

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%
Olive
Olive
5
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% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin B1Vitamin B1 +5933.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +4132.4%
Contains more Vitamin B5Vitamin B5 +2873.3%
Contains more Vitamin B6Vitamin B6 +377.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Olive DV% diff.
Iron 0.89mg 3.3mg 30%
Monounsaturated fat 0.302g 7.888g 19%
Phosphorus 133mg 3mg 19%
Vitamin B1 0.181mg 0.003mg 15%
Manganese 0.357mg 0.02mg 15%
Fats 1.8g 10.68g 14%
Protein 7.7g 0.84g 14%
Copper 0.129mg 0.251mg 14%
Carbs 46g 6.26g 13%
Vitamin B2 0.154mg 0mg 12%
Sodium 464mg 735mg 12%
Vitamin E 1.65mg 11%
Vitamin B3 1.566mg 0.037mg 10%
Folate 37µg 0µg 9%
Vitamin B5 0.446mg 0.015mg 9%
Calories 235kcal 115kcal 6%
Saturated fat 0.259g 1.415g 5%
Zinc 0.7mg 0.22mg 4%
Potassium 131mg 8mg 4%
Calcium 52mg 88mg 4%
Magnesium 21mg 4mg 4%
Vitamin B6 0.043mg 0.009mg 3%
Choline 10.3mg 2%
Vitamin A 0µg 20µg 2%
Vitamin B12 0.04µg 0µg 2%
Fiber 2.7g 3.2g 2%
Selenium 0.9µg 2%
Vitamin K 1.4µg 1%
Vitamin C 0.1mg 0.9mg 1%
Net carbs 43.3g 3.06g N/A
Polyunsaturated fat 0.888g 0.911g 0%
Tryptophan 0.092mg 0%
Threonine 0.242mg 0.026mg 0%
Isoleucine 0.315mg 0.031mg 0%
Leucine 0.553mg 0.05mg 0%
Lysine 0.241mg 0.032mg 0%
Methionine 0.139mg 0.012mg 0%
Phenylalanine 0.379mg 0.029mg 0%
Valine 0.353mg 0.038mg 0%
Histidine 0.17mg 0.023mg 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
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +816.7%
Contains more CarbsCarbs +634.8%
Contains more FatsFats +493.3%
Contains more WaterWater +90%
~equal in Other ~2.23g

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -81.7%
Contains more Mono. FatMonounsaturated fat +2511.9%
~equal in Polyunsaturated fat ~0.911g

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.