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  6. English muffin vs. Pumpkin

English muffin vs. Pumpkin — In-Depth Nutrition Comparison

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Differences between English muffins and pumpkin

  • English muffins have more phosphorus, vitamin B1, manganese, fiber, vitamin B3, and folate, while pumpkin has more vitamin A, vitamin C, and potassium.
  • Pumpkin's daily need coverage for vitamin A is 170% higher.
  • Pumpkin contains 464 times less sodium than English muffins. English muffins contain 464mg of sodium, while pumpkin contains 1mg.
  • Pumpkin has a lower glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of English muffins is 77.

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

Infographic

English muffin vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +147.6%
Contains more IronIron +11.3%
Contains more ZincZinc +118.8%
Contains more PhosphorusPhosphorus +202.3%
Contains more ManganeseManganese +185.6%
Contains more PotassiumPotassium +159.5%
Contains less SodiumSodium -99.8%
~equal in Copper ~0.127mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +262%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +161%
Contains more Vitamin B5Vitamin B5 +49.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +131.3%
Contains more Vitamin CVitamin C +8900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +41.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Pumpkin DV% diff.
Vitamin A 0µg 426µg 47%
Sodium 464mg 1mg 20%
Phosphorus 133mg 44mg 13%
Protein 7.7g 1g 13%
Carbs 46g 6.5g 13%
Vitamin B1 0.181mg 0.05mg 11%
Manganese 0.357mg 0.125mg 10%
Calories 235kcal 26kcal 10%
Vitamin C 0.1mg 9mg 10%
Fiber 2.7g 0.5g 9%
Vitamin E 1.06mg 7%
Potassium 131mg 340mg 6%
Polyunsaturated fat 0.888g 0.005g 6%
Vitamin B3 1.566mg 0.6mg 6%
Folate 37µg 16µg 5%
Calcium 52mg 21mg 3%
Zinc 0.7mg 0.32mg 3%
Fats 1.8g 0.1g 3%
Vitamin B2 0.154mg 0.11mg 3%
Vitamin B5 0.446mg 0.298mg 3%
Magnesium 21mg 12mg 2%
Vitamin B12 0.04µg 0µg 2%
Choline 8.2mg 1%
Monounsaturated fat 0.302g 0.013g 1%
Saturated fat 0.259g 0.052g 1%
Vitamin B6 0.043mg 0.061mg 1%
Vitamin K 1.1µg 1%
Iron 0.89mg 0.8mg 1%
Selenium 0.3µg 1%
Net carbs 43.3g 6g N/A
Sugar 2.76g N/A
Copper 0.129mg 0.127mg 0%
Tryptophan 0.092mg 0.012mg 0%
Threonine 0.242mg 0.029mg 0%
Isoleucine 0.315mg 0.031mg 0%
Leucine 0.553mg 0.046mg 0%
Lysine 0.241mg 0.054mg 0%
Methionine 0.139mg 0.011mg 0%
Phenylalanine 0.379mg 0.032mg 0%
Valine 0.353mg 0.035mg 0%
Histidine 0.17mg 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +670%
Contains more FatsFats +1700%
Contains more CarbsCarbs +607.7%
Contains more OtherOther +200%
Contains more WaterWater +117.6%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +2223.1%
Contains more Poly. FatPolyunsaturated fat +17660%
Contains less Sat. FatSaturated fat -79.9%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.