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English muffin vs. Jalapeño — In-Depth Nutrition Comparison

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How are English muffins and jalapeño different?

  • English muffins have more phosphorus, vitamin B1, manganese, copper, iron, and vitamin B2; however, jalapeño is richer in vitamin C, vitamin B6, and vitamin A.
  • Jalapeño covers your daily need for vitamin C, 132% more than English muffins.
  • English muffins have 155 times more sodium than jalapeño. English muffins have 464mg of sodium, while jalapeño has 3mg.
  • English muffins have a higher glycemic index. The glycemic index of English muffins is 77, while the glycemic index of jalapeño is 32.

English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Peppers, jalapeno, raw types were used in this article.

Infographic

English muffin vs Jalapeño 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 11% 3.6% 22% 9.4% 15% 3.8% 11% 0.39% 13% 2.2%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +333.3%
Contains more IronIron +256%
Contains more CopperCopper +180.4%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +411.5%
Contains more ManganeseManganese +268%
Contains more PotassiumPotassium +89.3%
Contains less SodiumSodium -99.4%

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 395% 18% 72% 0% 10% 16% 24% 19% 97% 0% 46% 20% 4.1%
Contains more Vitamin B1Vitamin B1 +352.5%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +22.3%
Contains more Vitamin B5Vitamin B5 +41.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +37%
Contains more Vitamin CVitamin C +118500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +874.4%
~equal in Vitamin D ~0µg

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
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more ProteinProtein +746.2%
Contains more FatsFats +386.5%
Contains more CarbsCarbs +607.7%
Contains more OtherOther +352.8%
Contains more WaterWater +117.8%

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
39% 12% 48%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.112 g
Contains more Mono. FatMonounsaturated fat +941.4%
Contains more Poly. FatPolyunsaturated fat +692.9%
Contains less Sat. FatSaturated fat -64.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
English muffin Jalapeño
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient English muffin Jalapeño DV% diff.
Vitamin C 0.1mg 118.6mg 132%
Vitamin B6 0.043mg 0.419mg 29%
Vitamin E 3.58mg 24%
Sodium 464mg 3mg 20%
Vitamin K 18.5µg 15%
Phosphorus 133mg 26mg 15%
Protein 7.7g 0.91g 14%
Carbs 46g 6.5g 13%
Vitamin B1 0.181mg 0.04mg 12%
Manganese 0.357mg 0.097mg 11%
Calories 235kcal 29kcal 10%
Copper 0.129mg 0.046mg 9%
Iron 0.89mg 0.25mg 8%
Vitamin A 0µg 54µg 6%
Vitamin B2 0.154mg 0.07mg 6%
Zinc 0.7mg 0.14mg 5%
Polyunsaturated fat 0.888g 0.112g 5%
Calcium 52mg 12mg 4%
Vitamin B5 0.446mg 0.315mg 3%
Potassium 131mg 248mg 3%
Folate 37µg 27µg 3%
Fructose 2.63g 3%
Vitamin B12 0.04µg 0µg 2%
Vitamin B3 1.566mg 1.28mg 2%
Fats 1.8g 0.37g 2%
Selenium 0.4µg 1%
Magnesium 21mg 15mg 1%
Choline 7.5mg 1%
Saturated fat 0.259g 0.092g 1%
Monounsaturated fat 0.302g 0.029g 1%
Net carbs 43.3g 3.7g N/A
Sugar 4.12g N/A
Fiber 2.7g 2.8g 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%
Omega-3 - ALA 0.05g N/A
Omega-6 - Linoleic acid 0.062g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin Jalapeño
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
English muffin
55%
Jalapeño
Minerals Daily Need Coverage Score
30%
English muffin
9%
Jalapeño

Comparison summary

Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 461mg)
Which food is lower in Saturated fat?
Jalapeño
Jalapeño is lower in Saturated fat (difference - 0.167g)
Which food is lower in glycemic index?
Jalapeño
Jalapeño is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 4.12g)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $0.8)
Which food is richer in minerals?
English muffin
English muffin is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.