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  6. English muffin vs. Rutabagas

English muffin vs. Rutabagas — In-Depth Nutrition Comparison

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The main differences between English muffins and rutabagas

  • English muffins are richer in phosphorus, copper, manganese, vitamin B2, vitamin B1, vitamin B5, iron, and vitamin B3, yet rutabagas are richer in vitamin C.
  • Daily need coverage for vitamin C for rutabagas is 28% higher.
  • English muffins contain 39 times more sodium than rutabagas. English muffins contain 464mg of sodium, while rutabagas contain 12mg.

Food types used in this article are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Rutabagas, raw.

Infographic

English muffin vs Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more CalciumCalcium +20.9%
Contains more IronIron +102.3%
Contains more CopperCopper +303.1%
Contains more ZincZinc +191.7%
Contains more PhosphorusPhosphorus +150.9%
Contains more ManganeseManganese +172.5%
Contains more PotassiumPotassium +132.8%
Contains less SodiumSodium -97.4%
~equal in Magnesium ~20mg

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin B1Vitamin B1 +101.1%
Contains more Vitamin B2Vitamin B2 +285%
Contains more Vitamin B3Vitamin B3 +123.7%
Contains more Vitamin B5Vitamin B5 +178.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +76.2%
Contains more Vitamin CVitamin C +24900%
Contains more Vitamin B6Vitamin B6 +132.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Rutabagas DV% diff.
Vitamin C 0.1mg 25mg 28%
Sodium 464mg 12mg 20%
Protein 7.7g 1.08g 13%
Carbs 46g 8.62g 12%
Copper 0.129mg 0.032mg 11%
Phosphorus 133mg 53mg 11%
Calories 235kcal 37kcal 10%
Manganese 0.357mg 0.131mg 10%
Vitamin B2 0.154mg 0.04mg 9%
Vitamin B1 0.181mg 0.09mg 8%
Iron 0.89mg 0.44mg 6%
Vitamin B5 0.446mg 0.16mg 6%
Polyunsaturated fat 0.888g 0.088g 5%
Potassium 131mg 305mg 5%
Vitamin B3 1.566mg 0.7mg 5%
Zinc 0.7mg 0.24mg 4%
Folate 37µg 21µg 4%
Vitamin B6 0.043mg 0.1mg 4%
Choline 14.1mg 3%
Fats 1.8g 0.16g 3%
Vitamin B12 0.04µg 0µg 2%
Fructose 1.61g 2%
Fiber 2.7g 2.3g 2%
Vitamin E 0.3mg 2%
Saturated fat 0.259g 0.027g 1%
Monounsaturated fat 0.302g 0.025g 1%
Selenium 0.7µg 1%
Calcium 52mg 43mg 1%
Net carbs 43.3g 6.32g N/A
Magnesium 21mg 20mg 0%
Sugar 4.46g N/A
Starch 0.4g 0%
Vitamin K 0.3µg 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%

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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +613%
Contains more FatsFats +1025%
Contains more CarbsCarbs +433.6%
Contains more OtherOther +238%
Contains more WaterWater +112.4%

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +1108%
Contains more Poly. FatPolyunsaturated fat +909.1%
Contains less Sat. FatSaturated fat -89.6%

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.