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English muffin vs. Paratha — In-Depth Nutrition Comparison

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A recap on the differences between English muffins and paratha

  • English muffins are higher in folate, vitamin B2, and vitamin B1, yet paratha is higher in manganese, fiber, iron, and monounsaturated fat.
  • Paratha covers your daily manganese needs 30% more than English muffins.
  • English muffins contain 4 times more folate than paratha. While English muffins contain 37µg of folate, paratha contains only 10µg.
  • The amount of saturated fat in English muffins is lower.
  • The glycemic index of paratha is lower.

Food varieties used in this article are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Bread, paratha, whole wheat, commercially prepared, frozen.

Infographic

English muffin vs Paratha 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 7.5% 12% 60% 49% 22% 51% 59% 137% 39%
Contains more CalciumCalcium +108%
Contains more MagnesiumMagnesium +76.2%
Contains more IronIron +80.9%
Contains more CopperCopper +13.2%
Contains more ZincZinc +17.1%
Contains more ManganeseManganese +195.2%
~equal in Potassium ~139mg
~equal in Phosphorus ~120mg
~equal in Sodium ~452mg

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 0% 0.67% 27% 0% 28% 18% 34% 28% 18% 0% 8.5% 7.5% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +64.5%
Contains more Vitamin B2Vitamin B2 +102.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +270%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +16.9%
Contains more Vitamin B6Vitamin B6 +86%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.465mg

All nutrients comparison - raw data values

Nutrient English muffin Paratha DV% diff.
Manganese 0.357mg 1.054mg 30%
Fiber 2.7g 9.6g 28%
Saturated fat 0.259g 5.826g 25%
Fats 1.8g 13.2g 18%
Starch 31.5g 13%
Selenium 7.1µg 13%
Polyunsaturated fat 0.888g 2.484g 11%
Vitamin E 1.35mg 9%
Iron 0.89mg 1.61mg 9%
Monounsaturated fat 0.302g 3.837g 9%
Folate 37µg 10µg 7%
Vitamin B2 0.154mg 0.076mg 6%
Vitamin B1 0.181mg 0.11mg 6%
Calories 235kcal 326kcal 5%
Magnesium 21mg 37mg 4%
Vitamin K 3.4µg 3%
Vitamin B6 0.043mg 0.08mg 3%
Calcium 52mg 25mg 3%
Protein 7.7g 6.36g 3%
Phosphorus 133mg 120mg 2%
Vitamin B3 1.566mg 1.83mg 2%
Vitamin B12 0.04µg 0µg 2%
Copper 0.129mg 0.146mg 2%
Choline 6.3mg 1%
Zinc 0.7mg 0.82mg 1%
Sodium 464mg 452mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 43.3g 35.75g N/A
Carbs 46g 45.35g 0%
Cholesterol 0mg 1mg 0%
Potassium 131mg 139mg 0%
Sugar 4.15g N/A
Vitamin A 0µg 2µg 0%
Vitamin B5 0.446mg 0.465mg 0%
Trans fat 0.034g N/A
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%
Fructose 0.35g 0%
Omega-3 - ALA 0.064g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.386g N/A

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
6% 13% 45% 34%
Protein: 6.36 g
Fats: 13.2 g
Carbs: 45.35 g
Water: 33.5 g
Other: 1.59 g
Contains more ProteinProtein +21.1%
Contains more WaterWater +25.7%
Contains more OtherOther +50.9%
Contains more FatsFats +633.3%
~equal in Carbs ~45.35g

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
48% 32% 20%
Saturated fat: Sat. Fat 5.826 g
Monounsaturated fat: Mono. Fat 3.837 g
Polyunsaturated fat: Poly. Fat 2.484 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +1170.5%
Contains more Poly. FatPolyunsaturated fat +179.7%

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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. Paratha - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174076/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.