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English muffin vs. Pumpkin pie — In-Depth Nutrition Comparison

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A recap on the differences between English muffins and pumpkin pie

  • English muffins are higher in phosphorus and manganese, yet pumpkin pie is higher in vitamin A, vitamin B12, and monounsaturated fat.
  • Pumpkin pie covers your daily vitamin A needs 69% more than English muffins.
  • English muffins contain 2 times more sodium than pumpkin pie. While English muffins contain 464mg of sodium, pumpkin pie contains only 239mg.
  • The glycemic index of pumpkin pie is lower.

Food varieties used in this article are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Pie, pumpkin, commercially prepared.

Infographic

English muffin vs Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +50%
Contains more ZincZinc +79.5%
Contains more PhosphorusPhosphorus +64.2%
Contains more ManganeseManganese +57.3%
Contains more CalciumCalcium +23.1%
Contains more PotassiumPotassium +27.5%
Contains more CopperCopper +14.7%
Contains less SodiumSodium -48.5%
~equal in Iron ~0.9mg

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% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +24.2%
Contains more Vitamin B3Vitamin B3 +41.5%
Contains more FolateFolate +42.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +46.5%
Contains more Vitamin B12Vitamin B12 +775%
~equal in Vitamin B1 ~0.177mg
~equal in Vitamin B5 ~0.452mg

All nutrients comparison - raw data values

Nutrient English muffin Pumpkin pie DV% diff.
Vitamin A 0µg 448µg 50%
Vitamin B12 0.04µg 0.35µg 13%
Fats 1.8g 9.75g 12%
Monounsaturated fat 0.302g 4.6g 11%
Vitamin K 13.2µg 11%
Selenium 5.4µg 10%
Sodium 464mg 239mg 10%
Cholesterol 0mg 26mg 9%
Saturated fat 0.259g 1.988g 8%
Protein 7.7g 3.9g 8%
Phosphorus 133mg 81mg 7%
Choline 37.5mg 7%
Polyunsaturated fat 0.888g 1.77g 6%
Manganese 0.357mg 0.227mg 6%
Vitamin E 0.76mg 5%
Fructose 2.85g 4%
Starch 10.73g 4%
Carbs 46g 34.83g 4%
Fiber 2.7g 1.8g 4%
Vitamin B3 1.566mg 1.107mg 3%
Zinc 0.7mg 0.39mg 3%
Folate 37µg 26µg 3%
Copper 0.129mg 0.148mg 2%
Vitamin B2 0.154mg 0.124mg 2%
Vitamin B6 0.043mg 0.063mg 2%
Magnesium 21mg 14mg 2%
Vitamin D 0.1µg 1%
Potassium 131mg 167mg 1%
Calcium 52mg 64mg 1%
Calories 235kcal 243kcal 0%
Vitamin C 0.1mg 0mg 0%
Net carbs 43.3g 33.03g N/A
Vitamin D 2IU 0%
Iron 0.89mg 0.9mg 0%
Sugar 18.88g N/A
Vitamin B1 0.181mg 0.177mg 0%
Vitamin B5 0.446mg 0.452mg 0%
Tryptophan 0.092mg 0.048mg 0%
Threonine 0.242mg 0.154mg 0%
Isoleucine 0.315mg 0.158mg 0%
Leucine 0.553mg 0.297mg 0%
Lysine 0.241mg 0.192mg 0%
Methionine 0.139mg 0.249mg 0%
Phenylalanine 0.379mg 0.175mg 0%
Valine 0.353mg 0.211mg 0%
Histidine 0.17mg 0.088mg 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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more ProteinProtein +97.4%
Contains more CarbsCarbs +32.1%
Contains more OtherOther +112.4%
Contains more FatsFats +441.7%
Contains more WaterWater +19.7%

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% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -87%
Contains more Mono. FatMonounsaturated fat +1423.2%
Contains more Poly. FatPolyunsaturated fat +99.3%

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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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.