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  6. English muffin vs. Roe

English muffin vs. Roe — In-Depth Nutrition Comparison

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What are the main differences between English muffins and roe?

  • English muffins are richer in manganese, while roe is higher in vitamin B12, vitamin B2, phosphorus, vitamin C, vitamin B5, folate, and vitamin B6.
  • Roe's daily need coverage for vitamin B12 is 479% higher.
  • Roe has 27 times less manganese than English muffins. English muffins have 0.357mg of manganese, while roe has 0.013mg.
  • Roe is lower in sodium.
  • English muffins have a higher glycemic index (77) than roe (27).

We used English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Fish, roe, mixed species, cooked, dry heat types in this comparison.

Infographic

English muffin vs Roe 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%
Roe
Roe
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more CalciumCalcium +85.7%
Contains more IronIron +15.6%
Contains more ManganeseManganese +2646.2%
Contains more MagnesiumMagnesium +23.8%
Contains more PotassiumPotassium +116%
Contains more ZincZinc +82.9%
Contains more PhosphorusPhosphorus +287.2%
Contains less SodiumSodium -74.8%
~equal in Copper ~0.128mg

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%
Roe
Roe
9
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin CVitamin C +16300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +53%
Contains more Vitamin B2Vitamin B2 +516.2%
Contains more Vitamin B3Vitamin B3 +40%
Contains more Vitamin B5Vitamin B5 +158.7%
Contains more Vitamin B6Vitamin B6 +330.2%
Contains more Vitamin B12Vitamin B12 +28750%
Contains more FolateFolate +148.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient English muffin Roe DV% diff.
Vitamin B12 0.04µg 11.54µg 479%
Cholesterol 0mg 479mg 160%
Selenium 51.7µg 94%
Vitamin B2 0.154mg 0.949mg 61%
Phosphorus 133mg 515mg 55%
Protein 7.7g 28.62g 42%
Vitamin C 0.1mg 16.4mg 18%
Polyunsaturated fat 0.888g 3.404g 17%
Carbs 46g 1.92g 15%
Manganese 0.357mg 0.013mg 15%
Sodium 464mg 117mg 15%
Vitamin B5 0.446mg 1.154mg 14%
Folate 37µg 92µg 14%
Vitamin B6 0.043mg 0.185mg 11%
Fiber 2.7g 0g 11%
Vitamin A 0µg 91µg 10%
Fats 1.8g 8.23g 10%
Vitamin B1 0.181mg 0.277mg 8%
Saturated fat 0.259g 1.866g 7%
Zinc 0.7mg 1.28mg 5%
Monounsaturated fat 0.302g 2.129g 5%
Potassium 131mg 283mg 4%
Vitamin B3 1.566mg 2.192mg 4%
Calories 235kcal 204kcal 2%
Iron 0.89mg 0.77mg 2%
Calcium 52mg 28mg 2%
Magnesium 21mg 26mg 1%
Net carbs 43.3g 1.92g N/A
Copper 0.129mg 0.128mg 0%
Tryptophan 0.092mg 0.375mg 0%
Threonine 0.242mg 1.305mg 0%
Isoleucine 0.315mg 1.465mg 0%
Leucine 0.553mg 2.509mg 0%
Lysine 0.241mg 2.179mg 0%
Methionine 0.139mg 0.71mg 0%
Phenylalanine 0.379mg 1.401mg 0%
Valine 0.353mg 1.676mg 0%
Histidine 0.17mg 0.778mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g N/A

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
Roe
Roe
4
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more CarbsCarbs +2295.8%
Contains more ProteinProtein +271.7%
Contains more FatsFats +357.2%
Contains more WaterWater +39.3%
~equal in Other ~2.6g

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -86.1%
Contains more Mono. FatMonounsaturated fat +605%
Contains more Poly. FatPolyunsaturated fat +283.3%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.