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  6. English muffin vs. Pea raw

English muffin vs. Pea raw — In-Depth Nutrition Comparison

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Summary of differences between English muffins and pea raw

  • English muffins have more vitamin B5; however, pea raw is higher in vitamin C, vitamin A, fiber, vitamin B6, iron, vitamin B1, folate, and copper.
  • Pea raw covers your daily need for vitamin C, 44% more than English muffins.
  • English muffins have 93 times more sodium than pea raw. While English muffins have 464mg of sodium, pea raw has only 5mg.
  • The glycemic index of English muffins is higher.

These are the specific foods used in this comparison English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Peas, green, raw.

Infographic

English muffin vs Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more CalciumCalcium +108%
Contains more PhosphorusPhosphorus +23.1%
Contains more MagnesiumMagnesium +57.1%
Contains more PotassiumPotassium +86.3%
Contains more IronIron +65.2%
Contains more CopperCopper +36.4%
Contains more ZincZinc +77.1%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +14.8%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B5Vitamin B5 +328.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +39900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +47%
Contains more Vitamin B3Vitamin B3 +33.5%
Contains more Vitamin B6Vitamin B6 +293%
Contains more FolateFolate +75.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Pea raw DV% diff.
Vitamin C 0.1mg 40mg 44%
Vitamin K 24.8µg 21%
Sodium 464mg 5mg 20%
Fiber 2.7g 5.7g 12%
Carbs 46g 14.45g 11%
Vitamin B6 0.043mg 0.169mg 10%
Calories 235kcal 81kcal 8%
Folate 37µg 65µg 7%
Vitamin B1 0.181mg 0.266mg 7%
Vitamin B5 0.446mg 0.104mg 7%
Iron 0.89mg 1.47mg 7%
Zinc 0.7mg 1.24mg 5%
Choline 28.4mg 5%
Polyunsaturated fat 0.888g 0.187g 5%
Protein 7.7g 5.42g 5%
Copper 0.129mg 0.176mg 5%
Phosphorus 133mg 108mg 4%
Vitamin A 0µg 38µg 4%
Potassium 131mg 244mg 3%
Calcium 52mg 25mg 3%
Magnesium 21mg 33mg 3%
Selenium 1.8µg 3%
Vitamin B3 1.566mg 2.09mg 3%
Vitamin B12 0.04µg 0µg 2%
Vitamin B2 0.154mg 0.132mg 2%
Fats 1.8g 0.4g 2%
Manganese 0.357mg 0.41mg 2%
Vitamin E 0.13mg 1%
Saturated fat 0.259g 0.071g 1%
Monounsaturated fat 0.302g 0.035g 1%
Net carbs 43.3g 8.75g N/A
Sugar 5.67g N/A
Tryptophan 0.092mg 0.037mg 0%
Threonine 0.242mg 0.203mg 0%
Isoleucine 0.315mg 0.195mg 0%
Leucine 0.553mg 0.323mg 0%
Lysine 0.241mg 0.317mg 0%
Methionine 0.139mg 0.082mg 0%
Phenylalanine 0.379mg 0.2mg 0%
Valine 0.353mg 0.235mg 0%
Histidine 0.17mg 0.107mg 0%
Fructose 0.39g 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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +42.1%
Contains more FatsFats +350%
Contains more CarbsCarbs +218.3%
Contains more OtherOther +175.9%
Contains more WaterWater +87.3%

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +762.9%
Contains more Poly. FatPolyunsaturated fat +374.9%
Contains less Sat. FatSaturated fat -72.6%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.