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English muffin vs. Potato — In-Depth Nutrition Comparison

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Differences between English muffins and potatoes

  • English muffins have more phosphorus, vitamin B2, vitamin B1, manganese, and folate, while potatoes have more vitamin C, vitamin B6, and potassium.
  • Potatoes' daily need coverage for vitamin C is 22% higher.
  • Potatoes contain 77 times less sodium than English muffins. English muffins contain 464mg of sodium, while potatoes contain 6mg.

The food types used in this comparison are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Potatoes, flesh and skin, raw.

Infographic

English muffin vs Potato 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%
Potato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more CalciumCalcium +333.3%
Contains more CopperCopper +17.3%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +133.3%
Contains more ManganeseManganese +78.5%
Contains more PotassiumPotassium +224.4%
Contains less SodiumSodium -98.7%
~equal in Magnesium ~23mg
~equal in Iron ~0.81mg

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%
Potato
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin B1Vitamin B1 +123.5%
Contains more Vitamin B2Vitamin B2 +381.3%
Contains more Vitamin B3Vitamin B3 +47.6%
Contains more Vitamin B5Vitamin B5 +51.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +146.7%
Contains more Vitamin CVitamin C +19600%
Contains more Vitamin B6Vitamin B6 +593%
~equal in Vitamin A ~0µg
~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
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +275.6%
Contains more FatsFats +1900%
Contains more CarbsCarbs +163%
Contains more OtherOther +114.3%
Contains more WaterWater +88.2%

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
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +15000%
Contains more Poly. FatPolyunsaturated fat +2014.3%
Contains less Sat. FatSaturated fat -90.3%

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 Potato
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index 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 Potato DV% diff.
Vitamin C 0.1mg 19.7mg 22%
Vitamin B6 0.043mg 0.298mg 20%
Sodium 464mg 6mg 20%
Phosphorus 133mg 57mg 11%
Protein 7.7g 2.05g 11%
Carbs 46g 17.49g 10%
Vitamin B2 0.154mg 0.032mg 9%
Potassium 131mg 425mg 9%
Vitamin B1 0.181mg 0.081mg 8%
Calories 235kcal 77kcal 8%
Manganese 0.357mg 0.2mg 7%
Starch 15.29g 6%
Polyunsaturated fat 0.888g 0.042g 6%
Folate 37µg 15µg 6%
Zinc 0.7mg 0.3mg 4%
Calcium 52mg 12mg 4%
Fats 1.8g 0.09g 3%
Vitamin B3 1.566mg 1.061mg 3%
Vitamin B5 0.446mg 0.295mg 3%
Vitamin K 2µg 2%
Copper 0.129mg 0.11mg 2%
Choline 12.1mg 2%
Fiber 2.7g 2.1g 2%
Vitamin B12 0.04µg 0µg 2%
Saturated fat 0.259g 0.025g 1%
Selenium 0.4µg 1%
Monounsaturated fat 0.302g 0.002g 1%
Iron 0.89mg 0.81mg 1%
Net carbs 43.3g 15.39g N/A
Magnesium 21mg 23mg 0%
Sugar 0.82g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.092mg 0.021mg 0%
Threonine 0.242mg 0.067mg 0%
Isoleucine 0.315mg 0.066mg 0%
Leucine 0.553mg 0.098mg 0%
Lysine 0.241mg 0.107mg 0%
Methionine 0.139mg 0.032mg 0%
Phenylalanine 0.379mg 0.081mg 0%
Valine 0.353mg 0.103mg 0%
Histidine 0.17mg 0.035mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

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

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
17%
Potato
Minerals Daily Need Coverage Score
30%
English muffin
19%
Potato

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 458mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.234g)
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
English muffin
English muffin is lower in glycemic index (difference - 9)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $0.2)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.